Mad Marty's Training

Triathlon

Week Ten - Jan 8th


MondayTuesdayWednesdayThursdayFridaySaturdaySunday
AM-sick with stomach flu
Lunch-same
PM-same
AM-off
L-weights
PM-7m track*
AM-off
L-1.5m run, 2500 swim, 1.5m run
PM-30m bike, 5m run
AM-off
L-weights
PM-8.5m easy run
AM-off
L-9m track**
PM-off
AM-20m pace*** run, 1100 swim
L-off
PM-25m easy ride
AM-75m Windermere ride/ 4m brick run
L-off
PM-off

56.5m run, 130m bike, 3600 swim, 2 weight sessions

Tuesday track:
2m warm up
4 x 100 strides
8 x 150 at all out breakneck pace, 2 minute walk/ jog between
4 x 100 strides
2m warm down
looking for major turnover

Friday workout:
2.5m warm up
4 x 1m repeats on 9:00, times were5:40, 5:27, 5:32, 5:27
2m warm down

Saturday run
4 mile easy, 12 mile at 6:45-6:55 pace, 4 mile easy
felt pretty good

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