Week 13 Utah 1/2 IM Training

According to my training plan, this week's goal is to finish strong in my long swim, ride and run. However, I'm leaving for Chicago this morning and then will leave from there on Tuesday to fly to St. Louis. I'll be back in UT on Friday morning, but I'm guessing with the traveling and the unknowns of workout facilities, I probably won't be able to train like I might normally. Also, the past two weeks haven't gone so well training wise and I think that part of that is due to feeling a little bored/burned out/tired/etc. So, my plan this week is to do what I can training-wise, work on my core strength and flexibility, and work on my visualization and centering for my OW swimming.

June 16, 2008

BIKE - Long hills 7x5 min. (1 h. 30 m.) - 5 min. climbing intervals at threshold/VO2 max intensity with 3 min. active recoveries; warm-up and cooldown long enough to reach total time

June 17, 2008

SWIM - warmup (300), drill set (8x25), base intervals (700), lactate intervals (5x100, 1 min. rest), kick set (8x25), cooldown (300) - Total 2200 yds.

RUN - lactate intervals 12x1 min. (44 min.) - 1 min. intervals run at VO2 max intensity with 1 min. active recoveries; warmup and cooldown long enough to reach total time

June 18, 2008

BIKE - Foundation ride 1 h. 45 m. - steady ride at moderate aerobic intensity

June 19, 2008

SWIM - warmup (300), drill set (8x25), threshold intervals (4x300, 1 min. rest), sprint intervals (6x50, 20 sec. rest), kick set (8x25), cooldown (300) - Total 2500 yds.

RUN - Foundation run (55 min.) + Strides (6x20 sec.)

June 20, 2008

SWIM - warmup (300), base intervals (2000), cooldown (300) - Total 2600 yds.

BIKE - Long ride (3 h. 15 m.) - long steady ride at moderate aerobic intensity

June 21, 2008

CACHE VALLEY CLASSIC TRI - Swim 500 m. - Bike 12.5 miles - Run 5k

June 22, 2008

REST/STRETCH/CORE