Mad Marty's Training

Triathlon

Week 2.1 - Feb 12

swim 11,800 yards, bike 207 miles, run approximately 41 miles
swam and biked less than the 'schedule,' ran a bit more...the week went pretty well except that I overslept for work on Thursday morning! Everything else felt fine, though.

Day
Workouts
Monday AM - off
lunch - swim 4500 yds
  • 800 warm up
  • 10 x 50, 5 x 100, 2 x 250, 1 x 500 on 1:20 base
  • 2 x 250, 5 x 100, 10 x 50 on 1:15 base
  • 200 warm down
PM - 3m run EZ
Tuesday AM - weights
lunch - off
PM - 9m track run
  • 2.5 mile warm up
  • 4 x (one 800, two 400s)
  • at ~5:20-5:30 pace
  • easy 200 jog after each 800 and 100 easy jog after each 400
  • felt pretty strong, 2.5 mile warm down
Wednesday AM - 4300 yd swim
  • 1000 swim/kick warm up
  • 3 x 1000 free holding 11:40 on 14 minutes
  • 300 warm down
lunch - off
PM
  • 52m bike (20m warm up, 25 fast group ride ~27-30mph, 7m warm down)
  • 3.5m brick run
Thursday AM - off
lunch - weights
PM - 1:20 hr run at mid-effort (Zone 2/3 for you techies)
Friday AM - 3000 yd swim, general stroke stuff
lunch - 30m bike
  • 10m warm up
  • 4 x 3 minute accelerations with 2 minutes between
  • 10m warm down
PM - off
Saturday AM - 65m group ride, 10m easy, 45 fast, 10 easy
PM - 1:06 run, 15min EZ, 40min fast, 11min easy
Sunday AM - 60m group ride, 3 mile brick run
lunch - off
PM - off

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