• Week 1
    Print Week

    • Day 85

    BIKE
    • Time: 1h 30m
    • Bike Strength
    • Strength
    • 90
    • 90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
    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 86

    SWIM
    • Time: 1h 15m
    • Distance: 4500.00 yards
    • Master's - KEY WORKOUT
    • Form
    • 75
    • 4500
    • Work on form. Get extra swimming in after Masters to get to 4.5k.
    Sports
    • Sport
      Time
    • Core Training
      45m
    Comments and Definitions

    Stretching/Core
    Stretch - use D3 program
    Core Strength 15' - 2x through of Core 1, 2 or 3
    Flex Band Routine - please see D3 Athletes Page

    Day 87

    BIKE
    • Time: 1h 40m
    • Creation
    • Varies
    • 100
    • Any course, intervals/rest ratio. Hills, flats, small or large ring, group or solo ride, or road, mountain bike, or trainer/rollers. This is your day to simply put in the time, enjoy it, and go by your instinct/feel. Use HRM or don't, this is a creative ride.
    RUN
    • Time: 55m
    • Run Base
    • Endurance
    • 55
    • Run 55' 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. Stretch when done and add in Core 1, 2 or 3.

    Day 88

    RUN
    • Time: 1h 00m
    • Run Base - KEY WORKOUT
    • Strength
    • 60
    • Run 60' 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: 1h 15m
    • Distance: 4000.00 yards
    • Master's
    • Form
    • 75
    • 4000
    • Work on form. Get extra swimming in after Masters to get to 4k.

    Day 89

    BIKE
      Comments and Definitions

      Off Day!

      SWIM
        RUN

          Day 90

          BIKE
          • Time: 5h 00m
          • Long Bike - KEY WORKOUT
          • Endurance
          • 300
          • 5.0 hour ride on a mixed (hilly/flat) to rolling course. Keep HR in Zone 1-2.
          RUN
          • Time: 30m
          • Run Brick
          • 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.

          Day 91

          SWIM
          • Time: 25m
          • Distance: 1200.00 yards
          • Easy swim
          • Endurance
          • 25
          • 1200
          • Easy 1.2k straight swim.