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Week 34

The document provides a training plan for an international distance athlete for week 34. It includes workouts for swimming, biking, and running each day with intensity targets and rest periods. The total training time is 12 hours and 25 minutes for the week, including tempo runs, interval sessions for biking and swimming, and one complete rest day.

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kenjdawson
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29 views

Week 34

The document provides a training plan for an international distance athlete for week 34. It includes workouts for swimming, biking, and running each day with intensity targets and rest periods. The total training time is 12 hours and 25 minutes for the week, including tempo runs, interval sessions for biking and swimming, and one complete rest day.

Uploaded by

kenjdawson
Copyright
© Attribution Non-Commercial (BY-NC)
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd
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Intl Distance - Week 34

http://mike.llerandi.org/intl2/inwk34.htm

International Distance Group Week 34


Swim 2:30 - Bike 6:20 - Run 3:45 - Total: 12:25 Monday Complete day off.... Tuesday SWIM 0:45 WARM UP 400 Swim - 300 Kick - 200 Pull - 100 IM with 15-20s rest interval MAIN SET 1000 Loco Swim: 1 lap easy, 1 lap hard; 2 laps easy, 2 laps hard; 3 laps easy, 3 hard; 4 easy, 4 hard; and back down (do 4/4 twice) COOL DOWN 600 Pull @70% -- evenly paced using a relaxed stroke BIKE 1:25 20:00 warm up spin, gradually bringing your HR up to 70% by the end MAIN SET 2 sets of the following, continuous (no additional recovery between sets): 8:00 @75% intensity w/2:00 recovery @60% 5:00 @80-85% intensity w/3:00 recovery @60% 3:00 @85-90+% intensity w/4:00 recovery @60% 20:00 gradual cool down spin, bringing your HR back under 60% by the end DAILY TOTAL: 2:10 Wednesday RUN 0:50 10:00 gradual warmup, bringing your HR up to 70% by the end 2 x 15:00 @75% with 5:00 @ 60-65% recovery jogging in between - the second repeat should be just as fast, if not a little faster than the first - the short break will allow you to run faster from the 15 to 30-minute mark as opposed to a straight 30-minute tempo run

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Intl Distance - Week 34

http://mike.llerandi.org/intl2/inwk34.htm

Cool down to 0:50 BIKE 1:15 20:00 continuous riding - 5:00 each @ 60-70-75-80% intensity Main Set 4 x (4:00 @75%, 3:00 @85%) w/3:00 @60% recovery after each 15:00 cool down spin gradually reducing the intensity to 60% DAILY TOTAL: 2:05 WEEK-TO-DATE: 4:15 Thursday SWIM 1:00 WARM UP 200 Swim MAIN SET 1:00 rest after each: - 1500 Swim @70% intensity, evenly paced throughout - 1000 Pull, alternating 100 @75% with 100 @85% - 500 Swim -- hold high intensity throughout (90%), and record your time COOL DOWN 300 easy swim RUN 1:05
This is designed to be done at the track, but you can follow the instructions on the road if necessary

WARM UP 15:00 jog, progressing gradually to 75% intensity MAIN SET 2400 (6 laps, or 10:00) @75% intensity w/1 lap (2:00) recovery @60%; 1600 (4 laps, or 7:00) @85% intensity w/1 lap (2:00) recovery @65%; 2 x 800 (2 laps, or 3:00) @90+% intensity w/2 laps (4:00) recovery @65% after each cool down at least 10:00, until your HR is back near 60% DAILY TOTAL: 2:05 WEEK-TO-DATE: 6:20

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Intl Distance - Week 34

http://mike.llerandi.org/intl2/inwk34.htm

Friday SWIM 0:45 WARM UP 200 Swim 2 x 100 Kick w/10 sec rest 4 x 50 Pull w/10 sec rest, each one should be progressively faster MAIN SET 15 x 100 w/15 sec rest after each - hold an even pace throughout and maintain roughly 80-85% intensity - his set should help you develop a strong sense of pacing during longer open water efforts COOL DOWN 400 Pull @70%; work on stretching out your stroke and holding an even stroke count BIKE 1:00 10:00 warm up spin, begin at an easy pace and slowly increase your intensity to 70% Intermediate Set 4 x 15 sec fast spinning @110+ rpm cadence w/45 sec recovery after each Main Set 2 x 15:00 @75% w/ 3:00 recovery @60% Cool down completely, allowing your HR to get back well below 60% before stopping DAILY TOTAL: 1:45 WEEK-TO-DATE: 8:05 Saturday BIKE 2:00 Indoor alternative: 20:00 warm up spin Intermediate Set 20:00 continuous riding - 5:00 each @ 60-70-75-80% intensity Main Set 5 x (7:00 @75%, 3:00 @85%) w/2:00 @60% recovery after each 10:00 cool down

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1/11/08 9:04 PM

Intl Distance - Week 34

http://mike.llerandi.org/intl2/inwk34.htm

RUN 0:30 This run can be done either right after biking or later in the day. Build into it the first few minutes, then hold the majority of the run @70% intensity. Allow enough time to completely cool down by the end. DAILY TOTAL: 2:30 WEEK-TO-DATE: 10:35 Sunday RUN 1:20 Hold a steady pace throughout, keeping your intensity at or under 75%. You should feel strong & in control, and even rejuvenated by the end. BIKE 0:30 Easy recovery spin to aid in your recovery, either outside or indoors on your trainer. DAILY TOTAL: 1:50 WEEK-TO-DATE: 12:25

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