18 Weeks to IMLP - Training Summary

Spring is almost here!  Outside on the bike again this week.  Training has been going well and I am in a routine now.  My swimming is improving with all the endurance and strength sessions in the pool.  My bike power is increasing and my run speed is picking up at the same heart rate.  The cold I had last week is almost totally gone and I have been taking my daily vitamin C to ensure it stays away.  I am also happy to report that my weight is under 200lbs and dropping.  Losing weight is a key component to doing well on race day. 

The fabulous Mary-lee and I will be moving into a new townhome next month leaving Grafton, MA and heading to Acton, MA. as she is taking a job at Lahey Clinic in Burlington, MA.  This move is great for my daily commute dropping in it from 2 Hours a day to 45 Minutes a day. (more time for training) 

Below is a recap of the weeks training - 16:06 Hours

 

Monday Mar 24, 2014

Swim

Best Sustainable Effort
Duration: 01:10:00
Distance: 3500 yds

Mini Monster Set Warmup/Main Set: o Pull 800,

o 7 X 100
o 3 X 200 Paddles, o 5 X 100
o Pull 400, o 3 X 100
o 1 X 200 Paddles,
All sets completed continuously on TT pace + 10 sec ; all 100's & 200's completed at Best Sustainable
Effort
**Record average pace for 100's and 200's**

Run

Zone R
Duration: 00:35:00
Distance: 0

ZR Run

Run duration @ ZR with a cadance of at least 88 steps per minute

Tuesday Mar 25, 2014

Bike

Zone 1
Duration: 01:30:00
Distance: 0

Z1 Ride (2 x 20 low cad)

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!
**Insert 2 X 20 minutes at Z1 and a cadence of 60-70rpm during 2nd half of workout, with 5 min at Z1 and 90rpm between each**

Run

Zone 1
Duration: 00:40:00
Distance: 0

Z1 T Run

Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward the top by the end of the workout.

Wednesday Mar 26, 2014

Run

Zone 1
Duration: 01:25:00
Distance: 0

Z1 Run

Zone 1 Run. Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward the top by the end of the workout.

Swim

Best Sustainable Effort
Duration: 00:45:00
Distance: 2500

Strength Set

Warmup:
1000 Free @ Z1
Main:
10 x 100 ankle band -- speed dictated by need to stay afloat. chose an interval that gives 30 seconds rest.
Cooldown:
500 EZ paddles @ Z1

Thursday Mar 27, 2014

Swim

Zone R
Duration: 00:30:00
Distance: 3000 yds

Recovery Swim

3000 continuous at 800TT pace plus 15 seconds per 100 (ZR swim pace).

Strength

Best Sustainable Effort
Duration: 00:15:00
Distance: 0

TRX (lower)

All exercises for 2 sets of 10 reps. Take 30 seconds between exercises.
- Single Leg Squat
- Sprinters Start
- TRX Suspended Lunge
- Hamstring Curl
- Atomic Push-up
- Side Plank (work up to 30 seconds each side)
- Plank (work up to 30 seconds)
- TRX Back Extentions

Friday Mar 28, 2014

Bike

Zone 1
Duration: 01:30:00
Distance: 0

Z1 Ride

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!

Run

Zone R
Duration: 00:35:00
Distance: 0

ZR T Run

Start your T run within 10 minutes after the bike ride. Run duration @ ZR with a cadence of at least 88 steps per minute.

Saturday Mar 29, 2014

Bike

Zone 1
Duration: 03:40:00
Distance: 0

Z1 Ride

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!

Run

Zone R
Duration: 00:35:00
Distance: 0

ZR Run

Run duration @ ZR with a cadance of at least 88 steps per minute

Sunday Mar 30, 2014

Bike

Zone 1
Duration: 02:30:00
Distance: 0

Z1 Ride (2 x 30 low cad)

**Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone
1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during base phase and 90+ during build phase!
**Insert 2 X 30 minutes at Z1 and a cadence of 60-70rpm during 2nd half of workout, with 5 min at Z1 and 90rpm between each**

Run

Zone 1
Duration: 00:45:00
Distance: 0

Z1 T Run

Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward the top by the end of the workout.

Strength

Best Sustainable Effort
Duration: 00:15:00
Distance: 0

TRX (upper)

All TRX exercises are for 2 sets of 10 reps. Take 30 seconds between exercises.
- Atomic Push-up
- Side Plank (work up to 30 seconds each side)
- Plank (work up to 30 seconds)
- TRX Back Extentions
- Single Arm Rotating Row
- Swimmers Pull
- Standing Y
- Swim Cord Routine (non TRX)