Ultra Distance Group

WEEK #22
Swim 2:30 - Bike 6:45 - Run 4:00 -- Total: 13:15

Monday
SWIM 0:45
WARM UP
2 sets of:
100 Swim - 100 Kick - 100 Pull -- 2nd set should be slightly faster
MAIN SET
8 x 200 w/20 sec recovery
(Alternate set: 5 x 200)
-- each 200 should be done as 100 @75% / 100 @80-85%
COOL DOWN
100 Swim - 100 Kick - 100 Pull - 100 Swim
DAILY TOTAL: 0:45

Tuesday
BIKE 1:40
WARM UP
10:00 easy spin, gradually increase effort to 65%
INTERMEDIATE SET
5 x (20 sec spin @110+ rpm / 40 sec @90 rpm)
-- then spin easy for 2:00
MAIN SET
Descending intervals:
2 x (6.2mi / 10km / 15:00) hold right @75% -- 3:00 recovery spin
(5.0mi / 8km / 14:00) increase to 80-85% -- 4:00 recovery spin
(3.1mi / 5km / 10:00) @85+% -- go straight into cool down
COOL DOWN
spin easy @85 rpm, bringing your HR back under 60% by the end
RUN 1:00
Give yourself about 20:00 to get into it, letting your HR rise gradually to 65-70%
30:00 tempo run -- challenge yourself here: it should feel pretty tough, but definitely short of that '"race pace" tightness and exhaustion. Your HR should stay above 80%, but should also remain below 85% throughout the effort.
Cool down completely, allowing your HR to come down gradually. It's important that you recuperate properly to leave yourself ready to attack the remainder of the week.
DAILY TOTAL: 2:40
WEEK-TO-DATE: 3:25

Wednesday
SWIM 1:00
WARM UP
400 Swim - 200 Kick - 200 IM
Intermediate Set:
8 x 50 (25 easy / 25 fast) w/10 sec rest
(ALTERNATE SET: 6 x 50)
MAIN SET -- BIG TARGET!
Today's big target is the same duration as the previous ones, but the durations are mixed up to provide some variety and to help you keep your focus throughout the set.
4 sets of the following, all at race pace (85+%):
200 w/20 sec rest
2 x 100 w/10 sec rest
2 x 50 w/10 sec rest
-- NO additional rest in between sets - go straight into the next one.
COOL DOWN
6 x 50 easy w/10 sec rest
BIKE 1:20
20:00 warm up spin, gradually bringing your HR up to 70% (no higher)
DRILLS
3 x 3:00 ILT w/30 sec recovery after each
-- each repeat should be
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)
MAIN SET
Ironman Interval -- exactly 1/10 of an Ironman bike leg
(11.2mi / 18km / 33:00) @75% -- record your time for future comparison
Cool down spin, holding your HR at 70% at first, then bringing it back down under 60% by the end. It should be relatively easy to keep your HR under control throughout today's easy efforts.
DAILY TOTAL: 2:20
WEEK-TO-DATE: 5:45

Thursday
SWIM 0:45
WARM UP
300 Swim - 100 Kick - 200 Pull
MAIN SET
3 x 400 w/2:00 rest after each
#1 @80%, #2 @85+%, #3 @90+%
COOL DOWN
16 x 25 IM order w/5 sec rest
RUN 1:15
This workout is particularly suited for running at a track. The time durations are provided for guidance if you don't have access to one.
15:00 warm up jog
Intermediate set:
4 x (100m or 20 sec build up / 100m or 40 sec recovery jog)
-- no additional rest between sets
MAIN SET - BIG TARGET
3 sets of the following:
1 x (800m / 3:00) @80-85% w/(200m / 60 sec) recovery
2 x (400m / 1:30) @85% w/(100m / 30 sec) recovery
-- extra (800m / 4:00) recovery jog after each set
-- these "broken miles" should add up to your Half-Marathon PR pace per mile, or better!
Long cool down jog, continuing to run until your HR returns under 75%, then 70%, then 65%. You should walk the final 2-3:00 to ensure that your HR is back under 100bpm before stopping.
DAILY TOTAL: 2:00
WEEK-TO-DATE: 7:45

Friday
You've had a particularly tough last three days, especially Tuesday's ride & run, Wednesday's swim, and yesterday's track workout. You'll need this day off to regroup before a tough weekend.
Saturday
BIKE 2:45
Some of you are racing today (Wildflower), and the others should head outdoors if the weather is cooperating. Also, it's perfectly fine to swap Saturday's sessions with Sunday's, which is pretty useful if it's raining on Saturday and the forecast calls for sunny skies the next day -- keep that in mind throughout the warmer months.


For those stuck indoors, we've got a tough one lined up for you:

WARM UP
20:00 warm up spin, using a gearing pyramid to get into it slowly.
DRILLS
3 x 3:00 ILT w/30 sec recovery after each
-- each repeat should be
3 x (20 sec one leg / 10 sec transition / 20 sec other leg / 10 sec transition)
Aerobic Set:
This is designed to add some aerobic "bulk" to today's session -- do it at the suggested intensities, and get ready for the main set.
2 x (11.2mi / 18km / 33:00) @75% with 3:00 @60-70% recovery
Intermediate Set:
During this set your HR intensity should bridge the gap from 75% up to 84%, getting your body ready for some higher quality, high intensity work.
4 x 20 sec fast spinning (120 rpm) w/40 sec recovery spinning (90 rpm) after each - continuous
MAIN SET -- BIG TARGET
(6.2mi / 10km / 17:30) @80-85% w/ 3:30 recovery @60-70%
2 x (3.1mi / 5km / 8:30) @85% w/3:30 recovery @60-70%
COOL DOWN
Continuous spinning until your HR is back under 60%. Adjust your gearing such that your cadence remains at roughly 90 rpm through the end of the session. Good job!
DAILY TOTAL: 2:45
WEEK-TO-DATE: 10:30

Sunday
RUN 1:45
30:00 warmup, gradually raising your HR to 75% for the last 10:00
6 x 8:00 tempo run @80% w/2:00 recovery jog
Continue jogging, allowing your HR to come back down to 60% before stopping
BIKE 1:00
Get directly on your bike, pedaling with a cadence of 90-95rpm @65% or under throughout
DAILY TOTAL: 2:45
WEEK-TO-DATE: 13:15