Week 30 Peak Phase (wk 18, level 6 of plan). 2 weeks until California Ironman 70.3. Next week the taper begins. It will be different than any swim taper I've ever done. This taper culminates in a 5 to 6 hour endurance event. No weight lifting this week nor the next two. Completing the event seems reasonable depending on how the physical therapy and treadmill work goes. I'm hoping for a heat wave around race day so the air temp won't be too cold.
Monday
Off day
Physical Therapy
Tuesday
Swim 3750yd
3,2,1
5 x 100 Fr P on 1:30
5 x 100 K - Fr on 2:15, Fly on 2:05
8 x 100 Fr on 1:30
100 S
main set 7 x 150 Fr H (RPE9) on 2:50 - 154, 53, 50, 51, 51, 49.9
200SD
Spin ride 1:30
plan: 2 x 16 min RPE8, RI 10:00 active
10 min build to HR120
10 min HR120-130
16 min HR148/142 (between 135-148)
10 min HR ave138
16 min HR148/144
23 min HR ave135
5 min c.d.
overall HR148/133; 1004 cal
Wednesday
Water run 50 min
including 28 min steady at RPE8
Treadmill 17 min, no incline
5 min walk, 5 min jog 4.5 mph, 5 min @ 5 mph, 2 min walk
Thursday
Water run 1:10
8 x 30 sec sprint, 30 sec recovery
Spin ride 1:10
plan: steady ride at high aerobic (RPE7-8)
HR142/133; 783 cal - no c.d.
10 min treadmill run + 2 min walk
Friday
Swim 3200yd
3,2,1
200 Mtn P
100 Mtn K
100 S
main sets: 3 x 400 Fr on 6:20 - 519, 515, 514
6 x 50 Fr Sprint on 55
200SD
Spin Ride 1:40 at mod. aerobic
HR136/126; 1021 cal
Physical Therapy
Saturday
Brick - road Bike Ride 2:11:48, 20 min Treadmill run
Ride 31.5 miles
HR137/114; 1077 cal
Treadmill 20 min run + 2 min walk
10 min below 6.0 mph
10 min 6.0+ mph
2 min walk
Triathlon Clinic
Sunday
Swim 3050 yd
3,2,1
2,150 Time Trial (a little over 1.2 miles) -29:13
500 splits - 648, 648, 647, 647
100 A.T. 1:21.5
Water run 45 min
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