Speaking of Hopkinton, MA, best of luck to all who are running the Boston Marathon tomorrow. This will be a great event. It will be Rick and Dick Hoyt's last Boston Marathon consider a donation supporting Team Hoyt or the Boston One Fund to support the victims of last years bombings.
Total Training hours this week- 14:39
Monday Apr
14, 2014
Best Sustainable Effort
Duration: 01:20:00
Distance: 3500
yds
Mini Monster Set Warmup/Main
Set:
Pull 800
7 X 100
3 X 200 Paddles
5 X 100
Pull 400
3 X 100
1 X 200 Paddles
**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
cadence of at
least 88 steps per
minute
Tuesday Apr 15, 2014
All Out
Duration: 01:00:00
Distance: 0
PPT's (AM)
Warmup:
20 min
@ ZR
Main Set:
10 X
(30 seconds all
out at 105+
rpm, 2.5 min
total rest)
Cooldown:
to final ride
time @ ZR
Bike
Zone 2
Duration: 01:15:00
Distance: 0
Tempo Ride (Z2) - PM
Warmup:
15 min
@ Z1
Main Set:
2 X
(20 min @
Z2, 5 min
@ ZR/Z1)
Cooldown:
To final ride
time @ ZR/Z1
(as you feel)
**Keep cadence at
90 rpm throughout
Run
Zone 1
Duration: 00:40:00
Distance: 0
Z1 T Run (1st mile Z2)
Run the
1st mile off
of the bike
@ Z2 and
the remainder at
Z1.
Wednesday Apr
16, 2014
Swim
Best Sustainable Effort
Duration: 01:00:00
Distance: 2900
yds
Resistance Swim
Warmup:
1000 continuous @
TT+10
Main Set:
1 X
((3 X 100
all out with
paddles (no buoy)
on TT +
10 sec), 200
easy pull (buoy,
no paddles))
7 X
200 Pull on
TT+10 swam at
TT+5
Run
Zone 2
Duration: 01:20:00
Distance: 0
Z1/Z2 Run
Run 70
minutes at Z1,
then 10 minutes @
Z2.
Descend the
pace throughout the
run and finish
toward the top
of Z2.
Thursday Apr 17, 2014
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)
Swim
Zone R
Duration: 00:35:00
Distance: 1600
yds
Recovery Swim
1600 continuous at
800TT pace plus
15 seconds per
100 (ZR swim
pace).
Friday Apr 18, 2014
Bike
Zone R
Duration: 01:00:00
Distance: 0
ZR Ride - 1x15 min @Z3
**Stay at
the lower end
of zone R
if you feel
you need the
recovery. Keep cadence at
95+ throughout!
Insert 1x15
min @Z3
Saturday Apr 19, 2014
Zone 1
Duration: 03:43:00
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 1
Duration: 00:40:00
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.
Sunday Apr 20, 2014
Bike
Zone 1
Duration: 01:15:00
Distance: 0
Z1 Ride (2 x 25 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 25 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: 00:50:00
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 (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
