WEEK #10 (22-03-2009) - Training for Ironman

RUN 1:45

30:00 warmup, gradually raising your HR to 75% for the last 10:00

6 x 8:00 tempo run @80% w/2:00 recovery jog

Continue jogging, allowing your HR to come back down to 60% before stopping

BIKE 1:00

Get directly on your bike, pedaling with a cadence of 90-95rpm @65% or under throughout