Intl Distance - Week 16

http://www.llerandi.org/mike/intl/inwk16.htm

International Distance Group Week 16 Run Focus Week

Swim 2:30 - Bike 4:00 - Run 4:00 - Total: 10:30
Mon | Tue | Wed | Thr | Fri | Sat | Sun

Mon SWIM 0:45 WARM UP 200 easy swim 8 * (25 Kick w/o board - 25 Drill - 25 Swim) w/10 sec rest after each - When kicking without a kick board you should keep your arms extended in front of you, hands together, and elbows locked. To breathe, rotate your chin forward and breathe to the front. MAIN SET 7 x 200 descending w/45 rest after each; - begin at a very easy intensity (HR @60% intensity) and increase the effort gradually throughout the set to 90% on the last 200 repeat (Alternate set: 5 x 200) COOL DOWN 200 easy swim, continuous BIKE 0:40 15:00 warm up spin, beginning at a very easy pace and slowly increasing your intensity to 65% 15:00 steady aerobic time trial pace - keep your HR @70% throughout cool down completely Cool down completely until your HR is below 50% DAILY TOTAL: 1:25 Tue BIKE: 1:10 20:00 warm up spin

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Intl Distance - Week 16

http://www.llerandi.org/mike/intl/inwk16.htm

- start in an easy gear & follow a gearing pyramid by increasing by one gear after 2:00, 5:00, 9:00, & 14:00 Intermediate Set 3 sets of 3 x (20 sec fast spinning / 20 sec recovery), continuous (2:00 total per set) 1:00 recovery between the sets 3 x 3:00 Isolated Leg Training w/30 sec rest after each set: 20 sec right leg only, 10 sec transition Main Set 3 x 10:00 @85% intensity w/2:30 recovery @60-65% after each effort Cool down completely, allowing your HR to return under 60% gradually - dont stop pedaling until your HR returns to near 50% RUN 0:40 10:00 warmup, bringing your HR up to 70% gradually 10:00 tempo run @70-75% - take a couple minutes of light jogging before doing: 8 x 20 sec strides w/1:40 easy jog after each - try to fit in 30-32 complete strides in 20 sec. Finish with a steady cool down, gradually lowering the intensity level back to 60% DAILY TOTAL: 1:50 WEEK-TO-DATE: 3:15 Wed SWIM 0:45 WARM UP 200 Swim - 200 Kick - 200 Pull - 200 Swim (2nd swim at a faster pace than the first) MAIN SET 10 x 150 w/15 sec rest after each - hold a steady pace throughout and record your average pace (in terms of seconds per 100 yards) (Alternate set: 8 x 150) COOL DOWN 200 easy & continuous, bringing your HR back down gradually

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Intl Distance - Week 16

http://www.llerandi.org/mike/intl/inwk16.htm

RUN 0:30 This is the extra (fifth) run session during this run focus week, so treat this like a short endurance run. Keep the intensity under 75% thorughout. DAILY TOTAL: 1:15 WEEK-TO-DATE: 4:30 Thr SWIM 1:00 WARM UP 300 Swim - 200 Choice - 100 Kick MAIN SET 2 sets of the following (800 per set): 4 x 50 Kick (25 easy, 25 hard) w/ 15 sec rest 4 x 50 Choice (other than freestyle) w/ 15 sec rest 300 freestyle, hard (HR @85+%) - record your time for these 100 easy COOL DOWN 300 continuous swimming, allowing your HR to return to 60% by the end RUN 1:00 15:00 gradual warm up, slowly elevating your HR from 50% up to 70% by the end 3 x 10:00 @ 70-75% w/2:00 easy jog @ 60% in between - splitting this tempo effort into three parts will enable you to focus on increasing your leg turnover while trying to keep the intensity under control Alternative higher intensity set for the track: 3 sets of: 4 x 400m @85% w/100m recovery jog (keep jogging during the recovery!) - take an additional 800m recovery after each set Cool down completely, allowing enough time for your HR to return under 60% by the end DAILY TOTAL: 2:00 WEEK-TO-DATE: 6:30 Fri Complete recovery day. Relax and regroup before the weekend.
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Intl Distance - Week 16

http://www.llerandi.org/mike/intl/inwk16.htm

Sat By now the weather will begin to be warm enough in most parts of the country to enable you to ride outside. When you ride outdoors you obviously lose the ability to control your workout to any great extent. In these cases, just take a glance at the planned workout as a guide to keep you focused on your ride, and to give you a framework and total duration suggested. BIKE 1:25 WARM UP 15:00 warm up spin - gradually bring your HR up to 70% by the end Intermediate Set 4 x 5:00 as follows (no additional rest between sets): 20 sec hard, up to 85% (no higher) / 40 sec recovery spinning 40 sec hard, up to 85% (no higher) / 50 sec recovery 60 sec hard, only 80% / 90 sec recovery 15:00 aerobic riding, holding your HR at around 65% MAIN SET Higher Intensity: 2 x 10:00 @85%+ w/8:00 recovery spinning @60% in between -orEndurance Set: 7 x 3:30 @75% w/30 sec @60% after each Cool down completely, gradually bringing the effort and HR down below 50% RUN 0:30 Steady aerobic effort, as soon after the bike ride as is practical. These extended "brick" efforts should be feeling more routine -- however, be careful to keep the intensity under 75% at all times, and closer to 70% if you can. DAILY TOTAL: 1:55 WEEK-TO-DATE: 8:25 Sun RUN 1:20 The general tendency on these longer runs is to "get into them" toward the middle, pushing the pace and feeling pretty exhausted by the end. This is definitely not how it should be done here!
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Intl Distance - Week 16

http://www.llerandi.org/mike/intl/inwk16.htm

Instead, your goad for the run -- the entire run -- should be to pass the time with as little effort as possible. You are at the end of a long week and are functioning with a relatively high degree of lipid metabolism (fat burning) at this point. Theres no reason to push the pace and break down your body further; change your mindset to complete aerobic functioning -HR intensity at or under 70% the entire time -- and enjoy yourself out there... BIKE 0:45 A nice and easy extension of your run. Your legs will feel pretty tired and stiff at the beginning, but will gradually feel lighter and more willing to pedal toward the end. Pedaling steadily at a 65-70% intensity will definitely leave you feeling more rejuvenated and ready to approach the coming week. DAILY TOTAL: 2:05 WEEK-TO-DATE: 10:30

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