WEEK #9 (15-03-2009) - Training for Ironman

Sunday

RUN 1:40

15:00 warm up jog, holding your HR under 70% throughout

30:00 "bulk" aerobic run: hold proper running form throughout

2 sets of (5:00 jog @60% between sets):

8 x 1:30 with fast foot speed w/30 sec slower jog after each

-- let your HR drift above 80% if necessary to hold the proper cadence

Continue running at an aerobic pace (60-70%) through to the end.

BIKE 0:50

Right after your run, either indoors or out on the road (be careful if it's chilly outside -- stay indoors!). Hold your intensity between 60-70%, and maintain a cadence of 85-90rpm. Stay in your small chain ring to reduce stress and improve your recovery.