Ultra Distance Group

WEEK #15
Swim 2:30 - Bike 5:00 - Run 3:20 -- Total: 10:50

Monday,
SWIM 0:45
WARM UP
2 x (100 Swim - 100 Kick - 100 Pull); 2nd time faster
6 x 50 w/10 sec rest; descend 1-3, 4-6 from moderate to race pace
MAIN SET
It may be harder to keep your HR below 80% in this set than it is when you do 100's. Pace yourself carefully and keep your HR under control.
7 x 200 @75-84% w/20 sec rest -- hold your pace even throughout
(Alternate Set: 6 x 150)
COOL DOWN
8 x 25, alternate Kick/Swim, continuous
DAILY TOTAL: 0:45

Tuesday
BIKE 1:15
WARM UP
15:00 Gearing Pyramid:
--2:00 getting up to 60%, 3:00 to 65%, 4:00 to 70%, 6:00 @75%
DRILLS
3 x 3:00 Isolated Leg Training w/30 sec recovery after each
MAIN SET
5 x (2.4mi / 4km / 7:00) w/1:00 recovery spinning after each
-- #1-4 @75%, totally aerobic; #5 @84% -- challenge yourself a bit!
-- let the time interval dictate how long you ride during each repeat
(do not exceed 7:00)
COOL DOWN
Bring down the intensity gradually:
-- 4:00 down to 70%, 3:00 to 60%, 2:00 to 50% before stopping
RUN 0:50
Sorry for any confusion regarding the "250 Strides" in the past weeks -- basically what we're looking for is for you to concentrate on improving your leg turnover and running efficiency.
This is just a straight run tonight -- after an easy 10:00 warmup, increase the intensity to 75% for 30:00 (an aerobic tempo run.
Cool down the remaining few minutes, finishing with a minute or two of easy walking.
DAILY TOTAL: 2:05
WEEK-TO-DATE: 2:50

Wednesday
SWIM 0:45
WARM UP
600 Swim -- except every 4th lap is Kick
MAIN SET
1500 straight swim -- divided up as follows:
500 @75%, 500 @84%, 500 @90%
(Alternate set: 1200, divided into 400's)
You should pause momentarily after each 500 to catch your split time, for comparison.
COOL DOWN
8 x 50 Choice w/10 sec rest
BIKE 1:00
WARM UP
10:00 warm up spin, gradually getting your HR close to 70%
DRILLS
3 x 4:30 Variable Gearing Set w/30 sec recovery -- each one is as follows:
-- 3 x through:
-- 40 sec @90-95 rpm, 75% intensity;
-- 20 sec @100-105 rpm, 80% intensity;
-- 30 sec @80-85 rpm, 85% intensity
"bulk" aerobic spin: 35:00 @75%
hold your cadence between 90-95 throughout
COOL DOWN
5:00 complete cool down -- keep going until your HR is back under 60%
DAILY TOTAL: 1:45
WEEK-TO-DATE: 4:35

Thursday
SWIM 1:00
WARM UP
400 Swim - 200 Kick - 200 IM
MAIN SET
8 x 250 w/30 sec rest
(Alternate set: 8 x 200 w/30)
-- descend1-4, 5-8
-- the first one in each set of 4 should be @75%; the last one all out!
COOL DOWN
600 Pull, long and relaxed
RUN 1:00
This session is designed to be done at the track, but if you don't have access then use the included durations as your guide.
WARM UP
10:00 steady warm up jog, between 60-65%
MAIN SET
3 x (2400 / 10:00) w/(400 / 2:00) recovery after each
#1& 2 @75%, #3 @84%
The 3rd repeat should feel fairly challenging
COOL DOWN
Continue jogging, bringing your HR back down to 60% within 10:00.
Finish with 2-3:00 of walking @50% or lower.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 6:35

Friday
Total recovery day.
Saturday
BIKE 2:00
WARM UP
20:00 easy spin, bringing your HR up to 70% by the end
INTERMEDIATE SET
4 x 15 sec fast spinning @110 rpm w/45 sec easy spin @90 rpm
MAIN SET
Descending Intervals:
These distances represent 10%, 7.5%, 5%, and 2.5% of an Ironman-distance triathlon. You should use this set to begin to develop a sense of pace @75% over a longer distance. -- Record your times and compare them to an identical set that you did back on Feb 10.
(11.2mi / 18km / 32:00) @75% -- 3:00 recovery @60-70%
(8.4mi / 13km / 24:00) @75% -- 2:00 recovery @60-70%
(5.6mi / 9km / 16:00) @75% -- 1:00 recovery @60-70%
(2.8mi / 4km / 8:00) @75%
COOL DOWN completely, bringing your HR back under 60% before stopping.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 8:35

Sunday
RUN 1:30
See if you can find a route today that is a bit different than your usual "Sunday long run" -- adding a little variety can keep your attitude fresh. Just make sure to keep your HR under 75% (and closer to 70%) the entire time.
BIKE 0:45
This is the usual continuation of the morning's aerobic running effort. The reason for putting the short bike work *after* the run is to enable you to continue the effort & cool down more completely while reducing the banging on your legs.
DAILY TOTAL: 2:15
WEEK-TO-DATE: 10:50