swim : 600m
bike: 15 miles
run: 6 miles
C2 : 800m
Thursday, March 31, 2011
Tuesday, March 29, 2011
Monday, March 28, 2011
Sunday, March 27, 2011
Monday 3/28/11
Tempo 85% to 95% swim: 10min, first 5min at 85% last 5min at 95% bike: 20min, first 10min at 85% then last 10min to 95% run : 20min, first 10min at 85% then last 10min at 95% C2 : 10min, first 5min at 85% last 5min at 95%
Thursday, March 24, 2011
Wednesday, March 23, 2011
Friday, March 18, 2011
Thursday, March 17, 2011
thursday 3/17/11
2x8..2x4
2x 8 min intervals with a 4min rest between the rounds. Then 2x 4min intervals with a 2min rest between the rounds.
2x 8 min intervals with a 4min rest between the rounds. Then 2x 4min intervals with a 2min rest between the rounds.
Tuesday, March 15, 2011
Wednesday 3/16/11
Hill Repeats x 15
swim: 30 sec on 30 sec off.....swim with a t shirt for drag
bike : 30 sec on 30 sec off......find a hill with 12 to 15% grade or set trainer at max tension
run : 30 sec on 30 sec off..... find steepest hill around or set treadmill at 13% to 15%
C2 : 30 sec on 30 sec off.... set tension at 10
these are max efforts up the hill!!
swim: 30 sec on 30 sec off.....swim with a t shirt for drag
bike : 30 sec on 30 sec off......find a hill with 12 to 15% grade or set trainer at max tension
run : 30 sec on 30 sec off..... find steepest hill around or set treadmill at 13% to 15%
C2 : 30 sec on 30 sec off.... set tension at 10
these are max efforts up the hill!!
Monday, March 14, 2011
Sunday, March 13, 2011
Monday 3/14/11
Tempo 85%-95%
For the first half keep the pace at 85% then go up to 95% the second half.
swim: 1500m
bike : 20miles
run : 5miles
C2 : 1500m
Saturday, March 12, 2011
Thursday, March 10, 2011
Wednesday, March 9, 2011
Tuesday, March 8, 2011
Wednesday 3/9/11
3 x intervals
swim: 3x 500m rest 2min between each 500m
bike : 3x 4miles rest 2min between each 4miles
run : 3x 1mile rest 2 min between each mile
C2 : 3x 500m rest 2min between each 500m
swim: 3x 500m rest 2min between each 500m
bike : 3x 4miles rest 2min between each 4miles
run : 3x 1mile rest 2 min between each mile
C2 : 3x 500m rest 2min between each 500m
Sunday, March 6, 2011
Saturday, March 5, 2011
Sunday 3/6/11
Tempo 85% to 95%
swim: 20min ,the first 10min at 85% then go up to 95% the next 10
bike : 30 min, first 15min at 85% then go up to 95% the next 15min
run : 30 min,,same as bike
C2 : 20min....same as swim
swim: 20min ,the first 10min at 85% then go up to 95% the next 10
bike : 30 min, first 15min at 85% then go up to 95% the next 15min
run : 30 min,,same as bike
C2 : 20min....same as swim
Friday, March 4, 2011
Saturday 3/5/11
8 x repeats
swim: 8x 100m with 30 sec rest between each round
bike: 8 x 1 mile , 1min rest between each round
run: 8 x 400m , 1min rest between rounds
C2 : 8 x 500m , 30 sec rest between rounds
Keep each round within 10 sec of each other..
swim: 8x 100m with 30 sec rest between each round
bike: 8 x 1 mile , 1min rest between each round
run: 8 x 400m , 1min rest between rounds
C2 : 8 x 500m , 30 sec rest between rounds
Keep each round within 10 sec of each other..
Thursday, March 3, 2011
Friday 3/4/11
4x5min intervals
4 x 5min intervals with 2min recovery between each interval. Keep your pace within 10 sec for each interval.
4 x 5min intervals with 2min recovery between each interval. Keep your pace within 10 sec for each interval.
Wednesday, March 2, 2011
Tuesday, March 1, 2011
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