Cada día tengo más cerca el final...... pero todavía quedan cosas que celebrar...

Y lo primero que tenemos que celebrar desde aquí, es el cumpleaños de Alberto. Mañana es el cumpleaños de Alberto Martín. El, junto a Estibaliz y Karmele, estuvieron aquí hace dos semanas y tuve la suerte de poder salir a correr con Alberto por los alrededores de Munich. Muchas felicidades Alberto!!!!!!!!!!!!!!!!!!!

Lo segundo que os quiero señalar es que estoy cansado (que raro!!) y que noto la musculatura de las piernas muy cargadas, con lo que mañana ire a nadar, y por la tarde descanso total, que por un día que descanse no me va a pasar nada, o eso creo yo, jeje. Al final de la entrada os dejo el entrenamiento de hoy y el de ayer.

Espero que todos estéis mejorando, si tenéis cualquier tipo de problema, como Miguel o Quique, y los que estéis en mitad de alguna preparación, que la tengáis bien encaminada.

Un saludo fuerte y nos vemos en la próxima felicitación!!!!

Tuesday
The bike intervals will be done at the same intensity, but the repeats will be shorter and there will be more of them.

SWIM 0:45

WARM UP

4 x 200 Choice w/:20 rest

descend 1-4 from 50-75%

MAIN SET

2 sets of:

300 @ 80%

200 @ 85-90%

100 @ 90+%

Take :30 rest during the entire set. You should never be going all out during this set -- work on controlled & relaxed speed.

COOL DOWN

8 x 50 w/:10 rest; total recovery

BIKE 1:00

10:00 getting your HR up to 70% -- straight into

5 x 20 sec fast spinning (100+ rpm cadence) w/40 sec recovery spin @90 rpm; then spin easy for several minutes

MAIN SET

Hit each repeat hard from the beginning, but be sure to finish each repeat strong too.

Do 6 sets of the following:

4:00 @ 84-92+%

1:15 easy spin at 60-65%

Increase your effort within each repeat, so that the final 1:00 is pushed pretty hard, but not all out. Again, work on controlled & relaxed speed.

COOL DOWN

During the final 10+ minutes, shift into your small chain ring and pedal at 100+rpm. Allow your HR to fall under 60% and closer to 50% by the end.

Wednesday

RUN 1:10

15:00 warm up jog, allowing your body to slowly get up to 65-70% by the end.

Then do 2 sets of:

18:00 @ 75%

4:00 @ 65-70%

Concentrate on relaxed form -- upright posture, loose arm swings and relaxed fists, and deep easy breathing.

Cooldown to 1:15 by brining your HR below 60% with atleast 5:00 left.

BIKE 1:30

WARM UP

15:00 spinning @90-95rpm

- get your HR up to 60% in the first 10:00 and closer to 70% by 15:00

MAIN SET

Do 2 sets of:

30:00 @ 75%

6:00 @ 65-70%

Your legs may be a little heavy after yesterday, especially if you do the run first today. That's OK because you aren't building up any lactate during aerobic activity.

Be sure to get your HR above 70% during the long repeats, keep your cadence at 90-95 rpm and stay aero the whole time if you can.

COOL DOWN

Spin easy in your small chain ring @95+rpm, allowing your HR to return to 50% for the final few minutes.