Week 16 was a recovery week. This is week 17 in training for California 70.3 in Oceanside on April 4. The previous 16 weeks have been "base" training. The next phase is "build" training. Supposedly the base phase was mainly focused on general endurance. That will still be part of the build phase but even more speed intensity will be added in the name of race specific endurance. I extended the length of the build phase from 8 to 16 weeks because of the amount of time leading up to the race. The build phase has also been lengthened by a number of weeks. At the same time I'm trying to balance the triathlon training plan with a marathon training plan for the Rock n Roll on May 31.
(Red=eliminated/moved elsewhere, Green=added/moved here
Mon. - complete rest
Tue. - swim 3100yd: 6 x 100 mod aerobic, RI 5, 8 x 75 @ VO2 max, RI 45, 6 x 25 @ sprint speed, RI 20; Lift weights; Run 36 min w/16 x 30 sec @VO2 max(RPE9), active rest 30sec(:36);
Wed. - Spin class (total 1:10); Lift weights; Ride 1:30 steady ride @mod aerobic
Thu. - Swim 3300yd: 6 x 200 @ threshold(RPE8), RI 45, 4 x 50 @ sprint speed, RI 20; Brick p.m. 45min/10min(run @ threshold RPE8-8.5)
Fri. - Ride 1:30 steady ride @mod aerobic; Lift weights; Run 52min/5.4 miles :35 steady run @ mod aerobic + 6 x 20 sec relaxed sprints @speed(RPE9-10), RI 40 active rest
Sat. - Ride 2:30-3hrs steady @ mod aerobic; Run :35 steady run @ mod aerobic + 6 x 20 sec relaxed sprints @speed(RPE9-10), RI 40 active rest
Sun. - Swim a.m. 2000 mod aerobic, Run 14mi w/5to7 x 1 mi repeats at 9 min mile pace
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