Intl Distance - Week 37

http://mike.llerandi.org/intl2/inwk37.htm

International Distance Group Week 37

Swim 2:30 - Bike 5:00 - Run 3:15 - Total: 10:45 Monday Complete day off.... Tuesday SWIM 0:45 WARM UP 600 Swim MAIN SET 4 x 400 w/30 sec rest after each #1: moderate effort (70% intensity); #2 & 3: slightly faster (80%); #3: at race pace (85%) COOL DOWN 200 easy swim BIKE 1:10 20:00 warmup spin - 5:00 in an easy gear @60% - 6:30 in a medium gear @70% - 8:30 in moderately hard gear @75% Main Set 3 x 10:00 w/5:00 @60% intensity after each - #1 @80% - #2 & 3 @84-88% Cool down completely, allowing your HR to return under 60% gradually DAILY TOTAL: 1:55 Wednesday RUN 0:45 Steady tempo run: - Get into it gradually, allowing 20 min to get your HR up to 75%;

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Intl Distance - Week 37

http://mike.llerandi.org/intl2/inwk37.htm

- Spend the next 20 min @80-84%, steady effort - Cool down completely BIKE 1:30 Warm Up 20:00 progressive warm up spinning Main Set 4 x 12:30 @75% w/2:30 @60% after each Cool down completely, allowing your HR to get back well below 60% before stopping DAILY TOTAL: 2:15 WEEK-TO-DATE: 4:10 Thursday SWIM 1:00 WARM UP 400 Swim 8 x 75 w/15 sec rest - each 75 should be (25 easy, 25 medium, 25 fast) MAIN SET 2 sets of: 3 x 300 w/30 sec rest after each - each set should be done as follows: - #1 @75%; #2 @80%; #3 @85% COOL DOWN 4 x 75 w/15 sec recovery - each one should be 25 kick (no board), 50 swim RUN 1:00 20:00 easy warmup jog - increase the intensity to 70% by the end 4 x 6:00 w/2:00 @60% recovery, as follows: - #1 @75% - #2-4 @84-88% (10km pace) Cool down completely -- continue running until your HR is below 50% DAILY TOTAL: 2:00 WEEK-TO-DATE: 6:10

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Intl Distance - Week 37

http://mike.llerandi.org/intl2/inwk37.htm

Friday SWIM 0:45 WARM UP 600 easy swim, getting into it slowly MAIN SET 2 sets of: 8 x 100 w/10 sec recovery after each - hold an even, faster pace throughout - take an extra 1:00 rest between sets COOL DOWN 300 easy swim, continuous recovery DAILY TOTAL: 0:45 WEEK-TO-DATE: 6:55 Saturday BIKE 2:20 Indoor Alternative: 20:00 easy spinning, using a gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00 12 x (20 sec fast spinning @80-84% w/40 sec recovery) 2 sets of the following: - 12:00 @75% - 3:00 recovery @60% - 8:00 @80-84% - 7:00 recovery @60% - 3:00 @84-88% - 12:00 recovery @60% Cool down the remainder of the time, gradually allowing your HR to return under 60% RUN 0:30 Work the transition, getting out for this run soon after the bike. Hold your HR up around 80% for the first 20:00, then cool down to the end. Walk through the cool down, allowing your HR to get well below 50%. DAILY TOTAL: 2:50 WEEK-TO-DATE: 9:45

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Intl Distance - Week 37

http://mike.llerandi.org/intl2/inwk37.htm

Sunday RUN 1:00 Steady endurance run -- get into it gradually & keep your HR below 75% throughout. DAILY TOTAL: 1:00 WEEK-TO-DATE: 10:45

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