Week 22 1/2 IM Training

August 18, 2008

BIKE - I took a day off yesterday and allowed my legs to recover. I can finally walk around with no staggering.

Tempo ride 30 min. (1 h. 25 m. total time)

August 19, 2008

RUN - Tempo run 24 min. (44 min. total time)

August 20, 2008

SWIM - Warmup (250), Time trial (2112), Cooldown (250) - Total 2812 yds.

BIKE - Foundation ride 2 h.

August 21, 2008

SWIM - Warmup (300), Drill set (8x25), Threshold intervals (3x400, 1 min. rest), Sprint intervals (6x50, 20 sec. rest), Kick set (8x25), Cooldown (300) - Total 2500 yds.

RUN - Long run (1 h. 10 m.) + Strides (4x20)

August 22, 2008

SWIM - Warmup (300), Drill set (8x25), Base intervals (6x100), Lactate intervals (6x150, 1 min. rest), Kick set (8x25), Cooldown (300) - Total 2500

August 23, 2008

Railsplitter Triathlon - Swim 1 mile - Bike 36 miles - Run 7 miles

August 24, 2008

REST, STRETCH, CORE