Week 32 Peak Phase (wk 20, level 6 of plan) - Taper to the race. California Ironman 70.3 is on Saturday. Monday is the usual off day. I added a workout to Tuesday to get everything in while still having Monday off. No weight lifting this week either. This taper is a learning experience. It's much different from my swim tapers of old because it is pointed at an endurance event that's likely to last around 6 hours. Race registration is Thursday and Friday.
Monday
Day off
Physical Therapy for foot
Tuesday
Swim 2100 yd
3,2,1
4 x 50 Fr K on 1:05
4 x 100 Fr on 1:30
main set 5 x 150 Fr on 3:10 (RPE9) 152, 150, 150, 150, 149
50 SD
Spin bike ride 70 min
including 28 min at RPE8
Water run 38 min
including 18 min at RPE8
Wednesday
Spin bike ride 45 min
Thursday
Swim 1500 yd
3,2,1
3 x 200 Fr on 3:20 (RPE8) - 236, 235, 234
50S
4 x 50 Fr Sprint on 55 - 33, 34, 33, 33
50S
Water run 30 min
including 6 x 20 sec sprint, 40 sec active rest
Register for race - pick up race packet
Friday
Swim 800 easy
Water run 10 min
Treadmill 5 min run, 5 min walk
Bike ride 20 min RPE2-3
Physical Therapy - get foot taped
Saturday
RACE!
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