johnhirsch.org

Notes:

Balanced athlete.

Wants to generate more power on bike.

needs longer swims, longest in 2007 was 2700

works on the road m,t,w sometimes thursdays. can hit the dreadmill and getting cord to do stationary swimming (clever idea)

needs race simulators.

interval work on dreadmill.

on road for work m/t/w/ sometimes thursday

needs big day base training

wants to mix in bethel series on the bike

peaking for eagleman and timberman. mini break needed between the two.

UPDATE: DOING IROMAN AZ in the fall. Needs post tman break. and longer base work.

Week of: 11/26/07	Phase A.A.
Monday: off
Tuesday: swim 30-60 minutes. cords in pool
Wednesday: run 30-60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. can use mt bike too
Sunday: ride 2 hours gr 120-145. can use mt bike too or move indoors and use bike workout from database but not strength progression.

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Week of: 12/3/07	Phase A.A.
Monday: off
Tuesday: swim 30-60 minutes. cords in pool
Wednesday: run 30-60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. can use mt bike too
Sunday: ride 2 hours gr 120-145. can use mt bike too or move indoors and use bike workout from database but not strength progression.

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Week of: 12/10/07	Phase A.A.
Monday: off
Tuesday: swim 30-60 minutes. cords in pool
Wednesday: run 30-60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: ride 2-3 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. can use mt bike too
Sunday: ride 2-3 hours hr 120-145. can use mt bike too or move indoors and use bike workout from database but not strength progression.

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Week of: 12/17/07	Phase A.A.
Monday: off
Tuesday: swim 30-60 minutes. cords in pool
Wednesday: run 30-60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: ride 2-3 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. can use mt bike too
Sunday: ride 2-3 hours hr 120-145. can use mt bike too or move indoors and use bike workout from database but not strength progression.

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Week of: 12/24/07	Phase base
Monday: off
Tuesday: swim 45-60 minutes. cords in pool (not sure what your xmess work plans are, so move stuff around as needed. )
Wednesday: run 60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: swim 40-60 minutes, early season workout from database. /ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. can use mt bike too
Sunday: ride 3 hours hr 120-145. can use mt bike too or move indoors and use bike workout from database but not strength progression. brick run 30 minutes.

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Week of: 12/31/07	Phase base
Monday: off
Tuesday: swim 45-60 minutes. cords in pool (not sure what your New Year plans are swo move things as needed)
Wednesday: long run 75 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: swim 40-60 minutes, early season workout from database. /ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. can use mt bike too
Sunday: ride 3 hours hr 120-145. can use mt bike too or move indoors and use bike workout from database but not strength progression. brick run 30 minutes.

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Week of: 1/7/08	Phase: recovery
Monday: off
Tuesday: swim 30-45 minutes. cords in pool
Wednesday: run 30-60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: off
Sunday: ride 1-2 hou can use mt bike too or move indoors and use bike workout from database but not strength progression.

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Week of: 1/14/08	Phase base
Monday: off
Tuesday: swim 45-60 minutes. cords in pool
Wednesday: long run 90 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: swim 40-60 minutes, early season workout from database. /ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. can use mt bike too
Sunday: ride 3-4 hours hr 120-145. can use mt bike too or move indoors and use bike workout from database but not strength progression. brick run 30 minutes.

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Week of: 1/21/08	Phase base
Monday: off
Tuesday: swim 45-60 minutes. cords in pool
Wednesday: long run 1:45
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use base workout from database
Saturday: swim 40-60 minutes, use base workout from database ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. can use mt bike too
Sunday: ride 3-4 hours hr 120-145. can use mt bike too or move indoors and use bike workout from database but not strength progression. brick run 30 minutes.

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Week of: 1/28/08	Phase: recovery
Monday: off
Tuesday: swim 30-45 minutes. cords in pool
Wednesday: run 30-60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: off
Sunday: ride 1-2 hou can use mt bike too or move indoors and use bike workout from database but not strength progression.

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Week of: 2/4/08	Phase base/ STRENGTH
Monday: off
Tuesday: swim 45-60 minutes. cords in pool
Wednesday: long run 2 hours
Thursday: run with hills. w/u 15 minutes easy hr about 120-130. then 3 x 5 minutes clibming hr no more than 165. RI 3 minutes. c/d.strength progression on trainer.
Friday: swim 30-60 minutes. T Test. 3 x 300 with RI of 30 seconds. ( TALK TO ME PRIOR TO DOING THIS!!!!!)
Saturday: swim 40-60 minutes, us base workout from data base build to 3000 yardsride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. can use mt bike too	FIND HILLS!
Sunday: ride 3-4 hours hr 120-145. can use mt bike too or move indoors and use bike workout from database but not strength progression. brick run 30 minutes.	FIND HILLS!

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Week of: 2/11/08	Phase base/ STRENGTH
Monday: off
Tuesday: swim 50-60 minutes. cords in pool
Wednesday: long run 2 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer.
Friday: swim 40-60 minutes. strength workout from database
Saturday: swim 40-60 minutes, endurance workout from database. build to 3000 yardsride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. can use mt bike too
Sunday: ride 3-4 hours hr 120-145. can use mt bike too or move indoors and use bike workout from database but not strength progression. brick run 30 minutes.

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Week of: 2/18/08	Phase: recovery
Monday: off
Tuesday: swim 30-45 minutes. cords in pool
Wednesday: run 30-60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: off
Sunday: ride 1-2 hou can use mt bike too or move indoors and use bike workout from database but not strength progression.

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Week of: 2/25/08	Phase base/ STRENGTH
Monday: off
Tuesday: swim 45-60 minutes. cords in pool
Wednesday: long run 2 hours
Thursday: run with hills. w/u 15 minutes easy hr about 120-130. then 3 x 5 minutes clibming hr no more than 165. RI 3 minutes. c/d.Indoor bike progression
Friday: swim 30-60 minutes. strength workout from database
Saturday: swim 40-60 minutes, us base workout from data base, you should be hitting 3000 yards ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. can use mt bike too	FIND HILLS!
Sunday: ride 3-4 hours hr 120-145. can use mt bike too or move indoors and use bike workout from database but not strength progression. brick run 30 minutes.	FIND HILLS!

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Week of: 3/3/08	Phase base/ STRENGTH
Monday: off
Tuesday: swim 50-60 minutes. cords in pool
Wednesday: long run 2 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer.
Friday: swim 40-60 minutes. strength workout from database
Saturday: swim 40-60 minutes, endurance workout from database. /ride 2 hours (can move indoors with weather sucks) hr 120-145 easy easy easy , small ring. can use mt bike too
Sunday: ride 3-4 hours hr 120-145. can use mt bike too or move indoors and use bike workout from database but not strength progression. brick run 30 minutes. OR BETHEL BIKE RACING SERIES

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Week of: 3/10/08	Phase: recovery
Monday: off
Tuesday: swim 30-45 minutes. cords in pool
Wednesday: run 30-60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: off
Sunday: ride 1-2 hou can use mt bike too or move indoors and use bike workout from database but not strength progression. or bethel bike race.

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Week of: 3/17/08	Phase base/ STRENGTH
Monday: off
Tuesday: swim 50-60 minutes. cords in pool
Wednesday: long run 2.25 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer.
Friday: swim 40-60 minutes. strength workout from database
Saturday: long ride 4.5 hours base 120-150 bpm.
Sunday: ride 2 hours hr 120-145 with 2 x 20 min 150 hr interval. can use mt bike too or move indoors and use bike workout from database but not strength progression. brick run 30 minutes. no race b/c of easter.

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Week of: 3/24/08	Phase base/ STRENGTH
Monday: off
Tuesday: swim 50-60 minutes. cords in pool
Wednesday: long run 2.30 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer.
Friday: swim 40-60 minutes. strength workout from database
Saturday: long ride 4.75 hours bsse 120-150 bpm.
Sunday: ride 2 hours hr 120-145 with 2 x 20 min 150 hr interval. can use mt bike too or move indoors and use bike workout from database but not strength progression. brick run 30 minutes. OR BETHEL BIKE RACING SERIES / swim 40-60 minutes

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Week of: 3/31/08	Phase: recovery
Monday: off
Tuesday: swim 30-45 minutes. cords in pool
Wednesday: run 30-60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: off
Sunday: ride 1-2 hour can use mt bike too or move indoors and use bike workout from database but not strength progression. or bethel bike race.

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Week of: 4/7/08	Phase base/ STRENGTH
Monday: off
Tuesday: swim 50-60 minutes. cords in pool
Wednesday: long run 2.25 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer.
Friday: swim 40-60 minutes. strength workout from database
Saturday: long ride 5 hours base 120-150 bpm.
Sunday: ride 2 hours hr 120-145 with 2 x 20 min 150 hr interval. can use mt bike too or move indoors and use bike workout from database but not strength progression. brick run 30 minutes. no race b/c of easter.

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Week of: 4/14/08	Phase base/ STRENGTH
Monday: off
Tuesday: swim 50-60 minutes. cords in pool
Wednesday: long run 2.30 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer.
Friday: swim 40-60 minutes. strength workout from database
Saturday: long ride 5.25 hours bsse 120-150 bpm.
Sunday: ride 2 hours hr 120-145 with 2 x 20 min 150 hr interval. can use mt bike too or move indoors and use bike workout from database but not strength progression. brick run 30 minutes. OR BETHEL BIKE RACING SERIES / swim 40-60 minutes

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Week of: 4/21/08	Phase: recovery
Monday: off
Tuesday: swim 30-45 minutes. cords in pool
Wednesday: run 30-60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: off
Sunday: NUTMEG STATE HALF MARATHON.

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Week of: 4/28/08	Phase:Base/ Strength
Monday: off
Tuesday: swim 50-60 minutes. cords in pool
Wednesday: long run 2.5 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer.
Friday: swim 40-60 minutes. strength workout from database
Saturday: long ride 5.25 hours base 120-150 bpm.
Sunday: ride 3 hours 1 hour base hr 120-140. 1 hour as 2 x 25 min hard tempo at goal half im pace, w/ 10 min recovery between, 1 hour base. run 30 minutes off bike. swim 30-60 minutes

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Week of: 5/5/08	Phase base/ STRENGTH
Monday: off
Tuesday: swim 50-60 minutes. cords in pool
Wednesday: long run 2.30 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer.
Friday: swim 40-60 minutes. strength workout from database
Saturday: long ride 5.5 hours bsse 120-150 bpm.
Sunday: ride 3 hours 1 hour base hr 120-140. 1 hour as 2 x 30 min hard tempo at goal half im pace, w/ 10 min recovery between, 50 min base 120-140. run 30 minutes off bike. swim 30-60 minutes

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Week of: 5/12/08	Phase: recovery
Monday: off
Tuesday: swim 30-45 minutes. cords in pool
Wednesday: run 30-60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: off
Sunday: 1-2 hours hr 120-130

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Week of: 5/19/08	Phase:HALF IM FINAL PREP: STEADYRACE PACE WORK
Monday: off
Tuesday: swim 50-60 minutes. cords in pool
Wednesday: long run 2.5 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer.
Friday: swim 40-60 minutes. strength workout from database
Saturday: ride 65 miles at race effort / brick 5 mile run @ goal race pace
Sunday: swim 1 x 2000 for time w/ 300 w/u and 2000 cool down.

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Week of: 5/26/08	Phase HALF IM FINAL PREP: STEADY RACE PACE WORK
Monday: off
Tuesday: swim 50-60 minutes. cords in pool
Wednesday: long run 2.30 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer.
Friday: swim 40-60 minutes. strength workout from database
Saturday: ride 50 miles at race effort / brick 8-10 mile run @ goal race pace + 30 seconds
Sunday: swim 1 x 2000 open water or in pool with 300 w/u and 200 c/d

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Week of: 6/1/08	Phase: TAPER
Monday: off
Tuesday: swim 30 minutes
Wednesday: run 20 minutes
Thursday: ride EASY with high rpm ( aim for 100 rpm) minutes.
Friday: off
Saturday: swim 10 minutes, ride 15 minutes run 5. with 30 second pickups ( faster intervals)
Sunday: RACE!

.6/9 WEEK OFF

Week of: 6/23/08	Phase: transition week
Monday:run 60 minutes	this is like a one 1/2 of a week in terms of effort and is meant to bridge between recovery and training.
Tuesday: run 60 minutes
Wednesday: swim 60 minutes, base
Thursday: s/b/e 10 minutes with 30 sec pick ups to get lose
Friday: sprint tri!
Saturday: run 90 minutes
Sunday: 2-3 hours hr 120-130

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Week of: 6/23/08	Phase base/ STRENGTH II
Monday: off
Tuesday: swim 60 minutes. cords in pool or endurance from database
Wednesday: long run 2.5 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer.
Friday: swim 60 minutes. strength workout from database
Saturday: long ride 5.5 hours base 120-150 bpm.
Sunday: ride 4 hours, run 60 minutes.

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Week of: 6/30/08	Phase: recovery
Monday: off
Tuesday:swim 50-60 minutes
Wednesday: swim easy 20-30 minutes
Thursday: ride easy 60-90 minutes
Friday: swim 30-60 minutes
Saturday: run 60-90 min
Sunday: ride 2 hours hr 120-130

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Week of: 7/7/08	Phase:Base/ Strength II
Monday: off
Tuesday: swim 50-60 minutes. cords in pool, endurance from database
Wednesday: long run 2.5 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutes. 2-3 hour hilly ride or big ring intervals if stuck on trainer. YOu can use strength progression workouts, just shift into a harder gear.
Friday: swim 60 minutes. strength workout from database
Saturday: long ride 5.5 hours base 120-150 bpm.
Sunday: ride 4 hours base, 120-150 with 60 min run.

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Week of: 7/14/08	Phase base/ STRENGTH II
Monday: off
Tuesday: swim 60 minutes. cords in pool or endurance from database
Wednesday: long run 2.5 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer.
Friday: swim 60 minutes. strength workout from database	cut in half if you wanna taper into oly race
Saturday: long ride 5.5 hours base 120-150 bpm.	take off if you wanna race better, do it if you wanna have more base
Sunday: OLY RACE

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Week of: 7/21/08	Phase: recovery
Monday: off
Tuesday: swim 30-45 minutes. cords in pool
Wednesday: run 30-60 minutes
Thursday: run 45-60 minutes.
Friday: swim 30-60 minutes. Use early season workouts from data base
Saturday: off
Sunday: Race simulator #1 60-65 miles at race effort 155-170 , brick run 7 miles @ goal pace + 30 seconds OR 160-170 bpm.

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Week of: 7/28/08	Phase:HALF IM FINAL PREP
Monday: off
Tuesday: swim 50-60 minutes. cords in pool, endurance from database
Wednesday: long run 2.5 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutes. 2-3 hour hilly ride or big ring intervals if stuck on trainer. YOu can use strength progression workouts, just shift into a harder gear.
Friday: swim 60 minutes. strength workout from database
Saturday: race sim #2 70 miles @ race effort (using PE) or 145-165 bpm. brick run 5 miles @ goal pace + 30 seconds or 155-175 bpm
Sunday: ride long 5 hours, base 120-140 bpm.

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Week of: 8/4/08	Phase HALF IM FINAL PREP
Monday: off
Tuesday: swim 60 minutes. cords in pool or endurance from database
Wednesday: long run 2.5 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutes strength progression on trainer.
Friday: swim 60 minutes. strength workout from database
Saturday:race simulator 50 miles at race effort (PE) or 150-165 bpm, run 11 miles @ goal pace + 30 seconds or 160-170 bpm
Sunday: ride 4 hours, run 60 minutes.

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Week of: 8/11/08	Phase: TAPER
Monday: off
Tuesday: swim 30 minutes
Wednesday: run 20 minutes
Thursday: ride EASY with high rpm ( aim for 100 rpm) minutes.
Friday: off
Saturday: swim 10 minutes, ride 15 minutes run 5. with 30 second pickups ( faster intervals)
Sunday: RACE!

8/18 OFF

Week of: 8/25/08	Phase: transition week
Monday:run 60 minutes	this is like a one 1/2 of a week in terms of effort and is meant to bridge between recovery and training.
Tuesday: run 60 minutes
Wednesday: swim 60 minutes, base
Thursday: ride easy 60 minutes
Friday: swim 60 minutes
Saturday: run 90 minutes
Sunday: 2-3 hours hr 120-130

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Ironman BASE.

Week of: 9/1/08	Phase:Ironman DISTANCE BASE
Monday: off
Tuesday: swim 50-60 minutes. cords in pool, endurance from database
Wednesday: long run 2.5 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutes. 2-3 hour hilly ride or big ring intervals if stuck on trainer. YOu can use strength progression workouts, just shift into a harder gear.
Friday: swim 60 minutes. strength workout from database
Saturday: long ride 90 miles 120-150 bpm.
Sunday: big day training. swim 30 ride 5 hours base, 120-150 with 60 min run.

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Week of: 9/8/08	Phase base/Ironman DISTANCE BASE
Monday: off
Tuesday: swim 60 minutes. cords in pool or endurance from database
Wednesday: long run 2.5 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3-4 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutes / strength progression on trainer or outside with 30 min w/u and cool down OR just ride hills for 2-3 hours.
Friday: swim 60 minutes. endurance, building to 4000
Saturday: long ride 105 miles.
Sunday: big day training. swim 30 minutes. ride 5 hours, run 60 minutes.

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Week of: 9/15/08	Phase: recovery
Monday: off
Tuesday:swim 50-60 minutes
Wednesday: swim easy 20-30 minutes
Thursday: ride easy 60-90 minutes
Friday: swim 30-60 minutes
Saturday: run 60-90 min
Sunday: ride 2 hours hr 120-130

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Week of: 9/22/08	Phase:Ironman DISTANCE BASE
Monday: off
Tuesday: swim 50-60 minutes. cords in pool, endurance from database
Wednesday: long run 2.5 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutes. 2-3 hour hilly ride or big ring intervals if stuck on trainer. YOu can use strength progression workouts, just shift into a harder gear.
Friday: swim 60 minutes. endurance building to 4000
Saturday: long ride 112 miles 120-150 bpm.
Sunday: big day training. swim 30 ride 5 hours base, 120-150 with 60 min run.

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Week of: 9/29/08	Phase base/Ironman DISTANCE BASE
Monday: off
Tuesday: swim 60 minutes. cords in pool or endurance from database
Wednesday: long run 2.5 hours.
Thursday: run with hills. w/u 15 minutes minutes easy hr about 120-130. then 3 x 7 minutes climbing hr no more than 165. RI 3 minutes. c/d 15 minutesstrength progression on trainer. strength progression on trainer or outside with 30 min w/u and cool down OR jus tride hills for 2-3 hours.
Friday: swim 60 minutes. endurance, 4000
Saturday: long ride 120 miles.
Sunday: big day training. swim 30 minutes. ride 5 hours, run 60 minutes.

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Week of: 10/6/08	Phase: recovery
Monday: off
Tuesday:swim 50-60 minutes
Wednesday: swim easy 20-30 minutes
Thursday: ride easy 60-90 minutes
Friday: swim 30-60 minutes
Saturday: run 60-90 min
Sunday: ride 2 hours hr 120-130

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Week of: 10/13/08	Phase  FINAL PUSH
Monday: off
Tuesday: swim 60 minutes. cords in pool or endurance from database
Wednesday: long run like this: w/u 2 miles just run. 8 miles @ 8:30+ then 8 miles at 8 min per mile - 8:30, then c/d 2 hours.
Thursday: run 60 minutes (switch with firday if you are not on the road.)
Friday: swim 300-3500 strength from database. ride 3 hours with extra hills. hr cap 165.
Saturday: swim: 200 w/u. 300 string (race start sim) straight into 1500 all out. RI 2 minutes. 1 x 1500 at goal race pace. skd 500 and c/d.  ride easy 120-130 3 hours.
Sunday: Race sim of death:  120 mile ride, steady (hr about 145-155), run 30 minutes @ race effort.

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Week of: 10/20/08	Phase  FINAL PUSH
Monday: off
Tuesday: swim 60 minutes. cords in pool or endurance from database
Wednesday: long run like this: w/u 2 miles just run. 8 miles @ 8-8:30 then 8 miles at 7:35-8:15 min per mile  then c/d 2 hours.
Thursday: run 60 minutes (switch with firday if you are not on the road.)
Friday: swim 300-3500 strength from database. ride 3 hours with extra hills. hr cap 165.
Saturday: swim: 200 w/u. 300 string (race start sim) straight into 1500 all out. RI 2 minutes. 1 x 1500 at goal race pace. skd 500 and c/d.  ride easy 120-130 3 hours.
Sunday: Race sim of death:  100 @ race effort (hr 145-155)/ run 8 miles @ 8:15-8:45 pace.

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Week of: 10/27/08	Phase  FINAL PUSH
Monday: off
Tuesday: swim 60 minutes. cords in pool or endurance from database
Wednesday: long run like this: w/u 2 miles just run. 8 miles @ 8-8:30 then 8 miles at 7:35-8:15 min per mile  then c/d 2 hours.
Thursday: run 60 minutes (switch with firday if you are not on the road.)
Friday: swim 300-3500 strength from database. ride 3 hours with extra hills. hr cap 165.
Saturday: swim: 200 w/u. 300 string (race start sim) straight into 1500 all out. RI 2 minutes. 1 x 1500 at goal race pace. skd 500 and c/d.  ride easy 120-130 3 hours.
Sunday: Race sim of death:  4 hour ride At 140-155. run 2 hours @ 8:15-8:45 per mile.

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Week of:  11/3/08	Phase: recovery / Taper
Monday: OFF	Cancel any workout you want to get more rest!
Tuesday: swim 2000-3000
Wednesday: run 60 minutes
Thursday: swim 200-3000
Friday: off
Saturday: swim 1 x 4000
Sunday: ride 3 hours

Week of: 11/10/08	Phase: Taper
Monday: run 90 minutes.
Tuesday: swim 3000 speed from database
Wednesday: ride 2 hours with 2 x 20 min hr 150ish
Thursday: swim 300: strength from database
Friday: 60 minute run
Saturday: swim 1 x 4000
Sunday: ride 2 hours

Week of:11 /17/08	Phase: Taper
Monday: ez 20 minutes run or 45 minute spin.
Tuesday off / travel (switch with travel day if I got travel day wrong)
Wednesday: 30 minutes ride
Thursday: off
Friday: 15 min swim / 15 min bike / 10 min run EZ EZ EZ lots of stretching
Saturday: swim and or bike and or run 10-15 minutes each to get loose.
Sunday: IROMAN	YOU CAN DO IT.

   

FINAL PREP AND TAPER!