miércoles, 31 de marzo de 2010

Y este fin de semana, boda en Málaga....

Pasare por Madrid dos días, pero el fin de semana largo lo pasare en Málaga, celebrando la boda de Manuel. Y que mejor lugar para celebrar tanto la boda como un entrenamiento de los largos con las zapatillas de correr y con las gafas de nadar, jeje.

Me llevare el portátil para intentar actualizar lo antes posible el Blog, con el track en Málaga y alguna foto.

Os dejo los entrenamientos de ayer y de hoy. Menudas palizas, y madre mía que cansancio....

Un saludo fuerte y nos vemos en Málaga con las zapatillas puestas!!!!

SWIM 0:45
600 Swim (every 4th 25 Build-up IM order -- no free on build up 25s)

2 x 800 w/1:00 recovery between repeats
#1 @75-80%, Pull with perfect technique
#2 400@75-80% - 400 @80-85%, keep stroke count even during entire 800
200 Choice, below 60%
BIKE 1:20
15:00 getting your HR up to 60% -- straight into
5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm
We're bumping up the overall intensity of the Tuesday bike sessions for the next couple cycles before pulling the throttle back. The durations will get shorter as the intensity gets higher.
4 x 7:00 @ 85-95% with 3:00 easy spin between
Build up each 7:00 repeat within the zone. As the set progresses, spend more time above 90% within each repeat.
Continue spinning @~100 rpm, bringing your HR back down gradually to 60% with 5:00 left, and finally below 50% by the end.

RUN 1:30
20:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.
As you fatigue, keep your upper body relaxed and your posture perfect.
Relaxed chest and breathing.
4 x 12:00 steady tempo run @70-75% w/3:00 recovery @60-65% in between
Bring your HR back down to 60% with 5:00 remaining & 50% by the end.

BIKE 2:00
20:00 spinning @90-95rpm
- get your HR up to 60% in the first 12-15:00 and closer to 70% by 20:00
These drills are designed to help smooth your pedal stroke for greater efficiency:
6 x 3:00 Isolated Leg Training w/30 sec recovery after each
3 x 20:00 @75% w/3:00 easy spinning @60-70%
- hold 90-95rpm cadence throughout, and shift through several gears
to change the stress on your legs to keep them fresher
Spin easy in your small chain ring @95+rpm, allowing your HR to return to 50% for the final few minutes.

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