WEEK #3 (27-01-2009) - Training for Ironman

After a hard day of work, there is nothing better that a good training!!

I don't know if this is true, but it's better think in that way than the other way around.

;-)

Tuesday

BIKE 1:15

WARM UP

15:00 Gearing Pyramid:

--2:00 getting up to 60%, 3:00 to 65%, 4:00 to 70%, 6:00 @75%

DRILLS

3 x 3:00 Isolated Leg Training w/30 sec recovery after each

MAIN SET

5 x (2.4mi / 4km / 7:00) w/1:00 recovery spinning after each

-- #1-4 @75%, totally aerobic; #5 @84% -- challenge yourself a bit!

-- let the time interval dictate how long you ride during each repeat

(do not exceed 7:00)

COOL DOWN

Bring down the intensity gradually:

-- 4:00 down to 70%, 3:00 to 60%, 2:00 to 50% before stopping

RUN 0:50

Sorry for any confusion regarding the "250 Strides" in the past weeks -- basically what we're looking for is for you to concentrate on improving your leg turnover and running efficiency.

This is just a straight run tonight -- after an easy 10:00 warmup, increase the intensity to 75% for 30:00 (an aerobic tempo run.

Cool down the remaining few minutes, finishing with a minute or two of easy walking.

DAILY TOTAL: 2:05