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Week 31

The document provides a week's worth of training plans for an international distance athlete. It includes swim, bike, and run workouts for each day with duration and intensity targets. The week builds endurance and includes intervals, tempo runs and rides, and steady state training. The total weekly training time is over 13 hours with rest and recovery factored in between hard sessions.

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kenjdawson
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30 views

Week 31

The document provides a week's worth of training plans for an international distance athlete. It includes swim, bike, and run workouts for each day with duration and intensity targets. The week builds endurance and includes intervals, tempo runs and rides, and steady state training. The total weekly training time is over 13 hours with rest and recovery factored in between hard sessions.

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 31

http://mike.llerandi.org/intl2/inwk31.htm

International Distance Group Week 31


Swim 2:30 - Bike 6:35 - Run 4:20 - Total: 13:25 Monday Complete day off.... Tuesday SWIM 0:45 WARM UP 200 Swim 2 x 100 Kick w/10 sec rest 4 x 50 Pull w/10 sec rest - descend 1-4 (#1 easy, #2 moderate, #3 harder, #4 hard) MAIN SET 10 x 150 w/15 sec rest - each 150 should be performed as: 50 @75% 50 @85% 50 @90+% COOL DOWN 400 Pull @ 70% - work on stretching out your stroke and holding an even stroke count BIKE 1:10 15:00 warm up spin, getting into it gradually 12 x (15 sec fast spinning / 15 sec recovery) - continuous MAIN SET 3 x (3 x 2:00 @85-90% w/30 sec) w/5:00 recovery between sets - treat the 3 x 2:00 as full 6-minute efforts at a very high intensity - this should be done at the same intensity as an all-out 40K time trial Cool down completely until HR is back well under 60% DAILY TOTAL: 1:55 Wednesday RUN 1:00 15:00 gradual warmup, bringing your HR up to 70% by the end

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1/11/08 9:03 PM

Intl Distance - Week 31

http://mike.llerandi.org/intl2/inwk31.htm

4 x 5:00 @ 75% with 1:00 jog @ 65% between each repeat - this run should not feel stressful at any point. Your upper body should be very relaxed and your stride-rate at 90-95 per minute. Jog easy for several minutes after the last repeat before doing the set of strides 6 x (20 sec strides w/1:40 easy jog after each) - work on turnover leg speed at the end of this workout, holding 90-95 strides per minute - stay relaxed and light on your feet Cool down, allowing your HR to come down gradually and completely BIKE 1:30 15:00 warm up spin, gradually getting your HR up to 75% 6 x (20 sec fast @110+ cadence w/1:40 easy spin after each) 2 x 20:00 @75% w/10:00 @60% after each Cool down completely, spinning @50-60% to flush out your legs nicely by the end DAILY TOTAL: 2:30 WEEK-TO-DATE: 4:25 Thursday SWIM 1:00 WARM UP 200 Swim easy and loose 8 x 75 (25 Kick fast - 50 Swim) w/20 sec between repeats 100 easy swim, then straight into the main set MAIN SET 12 x 200 w/30 sec after each - alternate between 2 @80% & 2 @90% COOL DOWN 300 continuous swimming, bringing your HR back down slowly RUN 1:15 This is designed to be done at the track, but you can follow the instructions on the road if necessary: WARM UP 10:00 jog, progressing gradually to 75% intensity INTERMEDIATE SET

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Intl Distance - Week 31

http://mike.llerandi.org/intl2/inwk31.htm

4 x 20 sec "run-ups" w/40 sec recovery after each; jog easy for a couple minutes MAIN SET 3 x 1.25 mi (or 9:00) @ 80-85% with 400 (or 2:00) easy jog after each repeat Cool down at least 15:00, until your HR is back near 50% DAILY TOTAL: 2:15 WEEK-TO-DATE: 6:40 Friday SWIM 0:45 WARM UP 2 x (100 Swim - 100 Kick - 100 Pull), continuous MAIN SET 6 x 250 @ 75-80% w/20 sec btwn repeats - work on consistent pacing throughout the set - this type of set will help you maintain a steadier, stronger effort throughout the longer open water swims COOL DOWN 6 x 50 on 1:00 total recovery DAILY TOTAL: 0:45 WEEK-TO-DATE: 7:25 Saturday BIKE 2:20 This ride will begin with long, steady endurance based riding and will build in intensity toward the end. If youre riding outside, make sure you put in a sufficient warmup of at least 20-30:00 before you begin attacking any hills, etc. 20:00 easy spinning, using a gearing pyramid of 2:00, 3:00, 4:00, 5:00, 6:00 5 sets of the following (20:00 per set), rotating through continuously: 5:00 @75% in the aero position 2:30 @80-85% in upright climbing position 2:30 @84-88% in the aero position 10:00 recovery spin @60% Cool down the remainder of the time, gradually allowing your HR to return under 50%

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1/11/08 9:03 PM

Intl Distance - Week 31

http://mike.llerandi.org/intl2/inwk31.htm

RUN 0:35 The goal here is to hold a consistent pace @75-80% throughout. Leave shortly after you finish your bike ride to practice the bike/run transition. Take a large water bottle of fluid replacement with you and some other nutrition before you head out the door -staying hydrated will help with your recovery. DAILY TOTAL: 2:55 WEEK-TO-DATE: 10:20 Sunday RUN 1:30 Stay relaxed and drink often -- properly hydrating and cooling down afterwards will reduce your recovery time and leave you better prepared for the rest of your day. BIKE 1:35 Keep the intensity under control and use this to flush out your legs at the end of a hard week. 15:00 warm up spin, gradually getting your HR up to 75% 6 x (20 jumps @110+ cadence w/1:40 easy spin after each) 3 x 15:00 @75% w/5:00 @60% after each Cool down completely, spinning @50-60% to flush out your legs nicely by the end DAILY TOTAL: 3:05 WEEK-TO-DATE: 13:25

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