...Cheetah in Training...

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    June 24

    Bike
    • 2h 00m
    • -----
    • -----

    120 minutes long bike again this week.

      June 25

      Run
      • 45m
      • -----
      • -----

      45minutes very easy run, RPE 3.

      Swim
      • 40m
      • -----
      • -----

      Long day
      wu: 200swim, 200kick, 200pull, 200swim
      main: 1 x 1500, RPE 4 (alternate 1 x 1000)
      cd: 4 x 50, each slower than last

      Just as an efficient supply chain is crucial to survival to corporations and armies, your IM success depends heavily on your ability to organize your daily training schedule with the rest of your life. Organizing things like food, equipment upkeep, and laundry are far from the glamorous elements of IM prep but failing to master these details will leave you missing workouts and eating via the drive-thru. Taking care of these details will bring you to the finish line faster on race day than other 'fun' endeavours such as searching magazines for the latest killer workout. Here at the last Prep week, we'll repeat the first week. Try to apply the logistical lessons you've learned since then to this week.

        June 26

        Bike
        • 1h 00m
        • -----
        • -----

        60 minutes road or trainer, all small chainring work, low effort.

        Run
        • 45m
        • -----
        • -----

        45 minutes at easy pace, RPE 2-3.

          June 27

          Swim
          • 30m
          • -----
          • -----

          Race-specific
          wu: 4 x 75, last 25 in each is backstroke.
          main: 3 x 400, 1 is RPE 3, 2 is RPE 4, 3 is RPE 5
          cd: 150 easy

            June 28

            Run
            • 1h 30m
            • -----
            • -----

            90 minutes long run, easy pace. RPE 3.

              June 29

              Bike
              • 45m
              • -----
              • -----

              15 warm up, warm down with easy spinning in the small ring. 30 middle minutes in big ring, but still not a hard effort. If on the road, concentrate on constant pedaling with minimal freewheeling.

              Swim
              • 30m
              • -----
              • -----

              Speed day
              wu: 400 continuous. last 50 in each 100 is kick
              main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
              cd: 6 x 25, each slower than last

                June 30

                OFF--rest.
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                Maria527's Training Plan


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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

                • May's totals
                • April's totals
                • 2013 totals
                • 2012 totals