Intl Distance - Week 8

http://www.llerandi.org/mike/intl/inwk08.htm

International Distance Group Week 8 Run Focus Week

Swim 2:30 - Bike 3:10 - Run 3:20 - Total: 9:00
Mon | Tue | Wed | Thr | Fri | Sat | Sun

Monday SWIM 0:45 WARM UP 2 x (100 Swim - 100 Kick - 100 Pull ) - 2nd set should be faster than the 1st INTERMEDIATE SET 6 x 50 w/10 sec rest - descend 1-3, 4-6 from moderate to race pace MAIN SET 7 x 200 @75-84% w/20 sec rest - hold your pace even throughout (Alternate Set: 6 x 150) COOL DOWN 8 x 25, alternate Kick/Swim, continuous BIKE 0:45 20:00 easy spinning - use a gearing pyramid to get into it gradually 15:00 @75% - steady time trial effort Cool down completely for 10:00, until HR is below 50% DAILY TOTAL: 1:30 Tue BIKE: 0:50

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Intl Distance - Week 8

http://www.llerandi.org/mike/intl/inwk08.htm

15:00 easy warmup spin 2 x 10:00 w/2:00 recovery - HR intensity should increase as you increase your gearing, as follows: 1:00 in "easy" gear, 100-105rpm @60-65%; 2:00 in next hardest gear, 95-100rpm @65-70%; 3:00 in next hardest gear, 90-95rpm @70-75%; 4:00 in next gear, 85-90rpm @80-84% (notice the jump in intensity here!) Cool down to 0:50 total RUN 0:45 Run the entire time at a steady aerobic pace, keeping your HR at or under 65%. Use a quick leg turnover -- focus on your Strides Per Minute (SPM) -- and keep your shoulders and head square, steady,and relaxed. DAILY TOTAL: 1:35 WEEK-TO-DATE: 3:05 Wed SWIM 0:45 WARM UP 8 x (25 Kick , 25 Right Arm, 25 Left Arm, 25 Swim) - continuous MAIN SET 12 x 75 (25 easy, medium, hard) w/20 - odds free, evens choice COOL DOWN 300 easy swim RUN 0:30 This is the extra (fifth) run session during this run focus week, so don't push it too hard. Keep your HR under 70% throughout (closer to 60% would be perfect) and maintain good running form DAILY TOTAL: 1:15 WEEK-TO-DATE: 4:20 Thr SWIM 1:00 WARM UP 16 x 50 w/10 (2 Swim, 1 Kick, 1 Pull) - 4 x through

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Intl Distance - Week 8

http://www.llerandi.org/mike/intl/inwk08.htm

MAIN SET 6 x 300 w/30, keeping your HR even @75-80% throughout (Alternate Set: 5 x 250) COOL DOWN 8 x 50 w/10 sec rest - begin @70%, gradually reducing your HR to 50% by the end RUN 0:50
You can perform this workout at your local track, weather conditions permitting. In these cases we will always state the workout in terms of time and distance -- use the time guidelines if you are doing this out on the road.

20:00 easy jogging, gradually building up to 75% during the last 5:00 3 x (1000m / 4:15) @85% w/(400m / 2:00) easy recovery jog - practice even pacing throughout the set Alternate Set 4 x (1200m / 5:00) w/(400m / 2:00) recovery jog after each - descend from 75% (#1) to 88% (#4) Cool down completely, getting your HR below 60% by the end DAILY TOTAL: 1:50 WEEK-TO-DATE: 6:10 Fri Complete recovery day

Sat BIKE 1:05 WARM UP 20:00 warm up spin - take yourself through a slightly increasing gearing pyramid INTERMEDIATE SET 2:00 in "middle" gear, 1:30 in easy gear, 2:30 in hard gear - your HR should increase to 75-80% by the end MAIN SET Higher Intensity: 3 x (2 miles / 6:30) @80-85% w/1:30 recovery - the interval could be replaced with repeats of a fixed distance (i.e. 2 miles)

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11/25/07 12:28 PM

Intl Distance - Week 8

http://www.llerandi.org/mike/intl/inwk08.htm

Cool down to 1:05 total RUN 0:30 Moderate tempo run, immediately after cycling (if weather permits) DAILY TOTAL: 1:35 WEEK-TO-DATE: 7:45 Sun RUN 0:45 This could be a steady run, or you could throw in 3 x 7:00 @ 75% w/2:00 recovery in the middle BIKE 0:30 Flush out your legs with an easy spin directly after the run, either indoors or outside if you can. DAILY TOTAL: 1:15 WEEK-TO-DATE: 9:00

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