WEEK #8 (4-03-2009) - Training for Ironman

Wednesday

SWIM 0:45

WARM UP

8 x (50 Swim - 25 Kick), continuous

MAIN SET

24 x 50 w/10 sec rest after each

(Alternate Set: 18 x 50)

-- odds: moderate pace (below 70%), minimizing your stroke count;

-- evens: fast pace (85%), still trying to minimize the number of strokes per length

COOL DOWN

5 x 100 w/10 sec rest -- middle 50 Choice

BIKE 1:20

This is the fifth day in a row of riding, and you should be feeling pretty solid on your bike right now. Stick to the suggested intensities carefully.

WARM UP

20:00 gearing pyramid

-- 6:00 @50% - 5:00 @60% - 5:00 @65% - 4:00 @70%

DRILLS

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

-- each repeat is

3 x (20 sec one leg / 10 sec transition / 20 sec alt leg / 10 sec transition)

Aerobic interval set:

4 x (3.1mi / 5km / 9:30) @75% w/1:30 recovery @60-65% after each

COOL DOWN

spin at 90rpm, bringing the intensity under 60% by the end