Subject: RE: Ironman World Championships 70.3 : Official Threadok guys. I did on the 26th July my Ironman Switzerland and I did a great race. Then 1 week vacation on the beach where I only did running and swimming in the sea. This week back in track. I posted the swim plan, first 2 weeks. I will start the Jorge Winter plan for cycling plus a week end 4th ride for a longish 3-4hrs and for running this week I will do 3 training sessions: 1 ) 12x300meters on track with 200meters jog recovery. 2 ) 10km easy jogging and then last 5km speed increase every km, starting at the Tempo run speed and then every km increasing 5"/km 3 ) sunday running race 7km all out |