• Week 1
    Print Week

    • Day 134

    RUN
    • Time: 20m
    • Run Speed
    • Speed/Efficiency
    • 20
    • 20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 25m
    • Distance: 1200.00 yards
    • Easy swim
    • Endurance
    • 25
    • 1200
    • Easy 1.2k straight swim.

    Day 135

    BIKE
    • Time: 40m
    • Trainer
    • Isolated Leg Training (ILT)
    • 40
    • WU: 10'
    • MS: After WU, alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this up to 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. You may start out being able to only hold 75-80 RPMS but over time your cadence will increase. Hang in there!
    • CD: 10'

    Day 136

    RUN
    • Time: 50m
    • Run TT
    • Assess Fitness
    • 50
    • After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.
    SWIM
    • Time: 1h 00m
    • Distance: 2800.00 yards
    • Swim TT
    • Assess Fitness
    • 60
    • 2800
    • WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
    • MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
    • CD: 200 - Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

    Day 137

    BIKE
    • Time: 1h 00m
    • Spin Class
    • Aerobic Fitness
    • 60
    • Stay with a smooth pedaling stroke and keep your HR aerobic!

    Day 138

    SWIM
    • Time: 40m
    • Distance: 2000.00 yards
    • Pacing
    • LT
    • 40
    • 2000
    • WU: 400 swim then 6x50 on 15" rest.
    • MS: 10x100 @T-pace +3". Your rest is 15".
    • CD: 300 easy.

    Day 139

    RUN
    • Time: 20m
    • Run Base
    • Endurance
    • 20
    • Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.
    Comments and Definitions

    Pretty Running: lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

    Day 140

    BIKE
    • Time: 1h 00m
    • Bike LT Test
    • Assess Fitness
    • 60
    • BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 15 minutes.