Mad Marty's 2001-2002 Base Training

17 December 2001

Christmas fast approaches. What is Santa bringing you? I got 10 pounds of coal and a banana.


Day
Workouts
Monday AM - off
Lunch- 8 mile spin, 2500 easy swim, 8 mile spin (Z1)
PM - 10 mile commute ride (Z2)
Tuesday AM - off
lunch - run
  • 20 min warm up
  • fartlek: 1:15 min on, same off, 1:30, 1:45, 3 x 2:00, 1:45, 1:30, 1:15
  • total 15 minutes speedwork at about 5:10 mile pace
  • 20 min cool down - total about 9 miles
PM - off
WednesdayAM - off
lunch - off
PM - 2.5 hr ride (Z1)
ThursdayAM - sleep, needed it (again)
lunch - 1:30 hr run
  • 23 min warmup
  • (5x parking garage, 3x stairs)
  • repeat 3 times for an hour of strength running (fun fun fun!)
PM - sit on my butt in the office
FridayAM - 3500 swim
lunch - off
PM - maybe spin...maybe off
SaturdayAM - 2.5 hr trail run (45-1:15-30 min --Z1-Z2+-Z1--)
lunch -
PM - 45min spin
SundayAM - 3-4 hr spin
lunch - off
PM - off

Total: Swim 2 hr, Run 5.5 hr, Bike 8.5-9.5, total = 16-17 hrs

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