WU: Run 9k warm up BEFORE bike
MS: AFTER bike, run the same 9k: 3k moderate effort, 3k hard effort, and then 3k very hard effort.
CD: At least 10' of walking easy.
9k (6.59m)
3k (1.86m)
** Had to do the bike yesterday. 9K in Z1 then fuel/water/stretch. Then my sets of 3K. Good workout.
See run brick above first!
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
** Had to break up the bike/run brick and move the bike up a day. I hate night shift! Plus we're due for more rain tomorrow and I can swim/run inside if need be.
Swim
1h 00m
3150.00 yards
-----
WU: 400
MS: 6x50 builds (each one gets faster) on 30" rest.
Then 4x(4x100)
- #1 RI = 20"
- #2 RI = 15"
- #3 RI = 10"
- #4 RI = 5"
Swim 200 ez.
Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
CD: 200
Strength
15m
Calories out: 4783 From lifestyle:2580, From activities:2202
WU: 1000 swim & 4x100 on :20 rest.
MS: 3x800 on :30 rest.
After last 800, you are going to pull an easy 300.
Last set is 8 x25 on 1:00 as fast as you can.
CD: 200
Bike
1h 21m 06s
20.42 miles
15.11 Mi/hr
Breakthough: Tempo intervals.
WU: 10
MS: On road or trainer. Do 5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
CD: 10
Run
47m 34s
4.72 miles
10m 04s /Mi
WU: 15'
MS: 15' of running with a fast pick up for 30" every 3:00 - so 30" cruise pace, recover for 2:30, do another pick up.
CD: 15' Z1
Calories out: 4871 From lifestyle:2573, From activities:2298
Start out at a very easy gearing, over 30' gradually increase the resistance to a medium level. Maintain medium resistance for 30' spinning smoothly. Then gradually work back to the easy gear you started with over the last 30' minutes. Purpose is to loosen legs after long run or ride from day before.
** whatever, did a ride. High winds!
Calories out: 3642 From lifestyle:2682, From activities:961
Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up. Next 30' is 10 x (1' hard - 5K pace, 2' easy - marathon pace). Return to Zone 1-2 for last 15'. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
** treadmill
Bike
1h 00m 01s
13.00 miles
13.00 Mi/hr
Easy spin later in the day to shake the legs out from the run.
** stationary, only got in an hour...
Strength
10m
Calories out: 3995 From lifestyle:2647, From activities:1349