• Week 1
    Print Week

    • Day 127

    BIKE
    • Time: 45m
    • Recovery
    • Very Easy
    • 45
    • Easy spin for 45' in small chain ring or middle chainring if you have a triple cranks (3 gears up front). Zone 1 only.
    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.

    RUN
    • Time: 45m
    • Run Base
    • Endurance
    • 45
    • Run 45' 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.

    Day 128

    RUN
    • Time: 45m
    • Run Pacing - KEY WORKOUT
    • Pace
    • 45
    • WU: 10'
    • MS: 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
    • CD: 10'
    SWIM
    • Time: 1h 00m
    • Distance: 3000.00 yards
    • Easy swim
    • Endurance
    • 60
    • 3,000
    • Easy 3k straight swim.

    Day 129

    BIKE
    • Time: 1h 15m
    • Bike Base
    • Endurance
    • 75
    • 75' ride on a flat course to gently rolling. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
    RUN
    • Time: 30m
    • Run Base
    • Endurance
    • 30
    • Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

    Day 130

    BIKE
    • Time: 1h 15m
    • Recovery
    • Very Easy
    • 75
    • Easy spin for 75' in small chain ring (or middle chainring if you have a triple crankset). Zone 1 to upper 2 only.
    SWIM
    • Time: 45m
    • Distance: 2500.00 yards
    • Swim Endurance
    • Endurance
    • 45
    • 2,500
    • WU: 300 wu, & 6x50 on 60.
    • MS: 4 x 250 on 4:15 or 4:30. First 2 are w/paddles, last two take paddles off. Then 5 x 100 on 1:45 or 2:00. Then 200 swim weak side breath.
    • CD: 200

    Day 131

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 132

          BIKE
          • Time: 1h 00m
          • Recovery
          • Very Easy
          • 60
          • Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.
          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.

          RUN
          • Time: 40m
          • Run Base
          • Endurance
          • 40
          • Run 40' 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.

          Day 133

          BIKE
          • Time: 1h 40m
          • Bike Base - KEY WORKOUT
          • Endurance
          • 100
          • 100' ride on a flat course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).
          SWIM
          • Time: 1h 05m
          • Distance: 3000.00 yards
          • Swim Endurance - KEY WORKOUT
          • Endurance
          • 65
          • 3000
          • WU: 200 non-free.
          • MS: 600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.
          • CD: 200 non-freestyle or kicking mix.
          RUN
          • Time: 30m
          • Run Brick
          • Strength
          • 30
          • Warm up easy 10 minutes. Run 10' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.