I have been looking into a new hydration system for the bike and purchased the Speedfill A2/Z4+ I should get it this week and will start using it in training.
Total training hours this week 15:38
>
Monday Mar 31, 2014
Swim Tabata Intervals
All Out
Duration: 00:45:00
Distance: 2300
Warmup:
Swim 800 at TT pace plus 10 seconds per 100
Main Set:
10 X 25 yards all out pull...rest is half of interval duration
8 X 25 yards all out kick...rest is half of interval duration
10 X 25 yards all out free...rest is half of interval duration
**1 Minute rest between sets** Cooldown:
Swim 800 at TT pace plus 10 seconds per 100
Run ZR Run
Zone R Run duration @ ZR with a cadance of at least 88 steps per minute
Duration: 00:35:00
Distance: 0
Tuesday Apr 1, 2014
Bike Z1 Ride (2 x 20 low cad)
Zone 1 **Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone Duration: 01:30:00 1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during Distance: 0 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 Z1 T Run
Zone 1 Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the Duration: 00:40:00 pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward Distance: 0 the top by the end of the workout.
Wednesday Apr 2, 2014
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
Run Z1 Run
Zone 1 Zone 1 Run. Make sure you descend the pace by getting faster throughout the workout. Start at the lower
Duration: 01:25:00 end of zone 1 and work your way toward the top by the end of the workout. Distance: 0
Thursday Apr 3, 2014
Swim Recovery Swim
Zone R 3000 continuous at 800TT pace plus 15 seconds per 100 (ZR swim pace). Duration: 00:30:00
Distance: 3000 yds
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 Apr 4, 2014
Bike Z1 Ride
Zone 1 **Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone Duration: 01:30:00 1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during Distance: 0 base phase and 90+ during build phase!
Run ZR T Run
Zone R Start your T run within 10 minutes after the bike ride. Run duration @ ZR with a cadence of at least 88
Duration: 00:35:00 steps per minute. Distance: 0
Saturday Apr 5, 2014
Bike Z1 Ride
Zone 1 **Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone Duration: 03:40:00 1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during Distance: 0 base phase and 90+ during build phase!
Run ZR Run
Zone R Run duration @ ZR with a cadance of at least 88 steps per minute
Duration: 00:35:00
Distance: 0
Sunday Apr 6, 2014
Bike Z1 Ride (2 x 30 low cad)
Zone 1 **Make sure you descend the pace by getting faster throughout the workout. Start at the lower end of zone Duration: 02:30:00 1 and work your way toward the top by the end of the workout. Keep cadence at 95+ throughout during Distance: 0 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 Z1 T Run
Zone 1 Start your T run within 10 minutes after the bike ride. Run duration at zone and make sure you descend the Duration: 00:45:00 pace by getting faster throughout the workout. Start at the lower end of zone 1 and work your way toward Distance: 0 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)
No comments:
Post a Comment