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: 55m

• Bike Base
• Endurance
• 55
• Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. Then you are going to put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence - do this 2 x 15' - you can recover for 5' between 10' hard efforts. Once you have finished that, go back to spinning easier. Keep HR in Zone 1-2.

Strength

• Time: 1h 15m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  25
  30
• BACK
  Seated row
  3
  25
  30
• LEGS
  Leg Press
  3
  25
  30
• BACK
  Seated row
  3
  25
  30
• LEGS
  Leg Extensions
  3
  25
  30
• LEGS
  Hamstring curl
  3
  25
  30
• CORE
  Core #1
  1
  0
  0

Day 136

RUN

• Time: 25m

• Run Base
• Strength
• 25
• Run 25' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

SWIM

• Time: 45m
• Distance: 1400.00 yards

• Swim TT
• Assess Fitness
• 45
• 1400
• WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
• MS: 500 yd TT (time trial) for time.
• CD: 300

Day 137

BIKE

• Time: 20m

• Bike Base
• Endurance
• 20
• Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.

Strength

• Time: 1h 15m

• Exercise
  Sets
  Min reps
  Max reps
• LEGS
  2 Leg Squats
  3
  25
  30
• BACK
  Seated row
  3
  25
  30
• LEGS
  Leg Press
  3
  25
  30
• BACK
  Seated row
  3
  25
  30
• LEGS
  Leg Extensions
  3
  25
  30
• LEGS
  Hamstring curl
  3
  25
  30
• CORE
  Core #2
  1
  0
  0

Day 138

RUN

• Time: 20m

• Run Base
• Endurance
• 20
• Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient.

SWIM

• Time: 30m
• Distance: 900.00 yards

• Easy swim
• Recovery
• 30
• 900
• Nice, easy swim. 300 yard swim, rest 2 minutes, 300 yard swim, rest 2 minutes, 300 yard swim. Swim easy and focus on form.

Day 139

BIKE

Comments and Definitions

Off Day!

SWIM

RUN

Day 140

BIKE

• Time: 30m

• Recovery
• Very Easy
• 30
• Easy spin for in small chain ring.