Mad Marty's Training

Week 2.5 - March 12

This week was a good one. Emphasis on cycling. Got a 5 hr ride in Sunday, felt weak but went the distance. Ran well off the bike for 20 minutes, that's a good thing. Total mileage was 240 riding, 37 run, 10,300 swim, no weights


Day
Workouts
Monday AM - 2300 yd swim, easy stuff
PM - 15m EZ ride
Tuesday AM - off
lunch - 20m ride fast
PM - 7m track workout
  • 2m warm up
  • 4 x 100 m strides
  • 6 x (600m 5k pace, :30 sec break, 200 all out)
  • ran 600 on 1::57, 200s on :34 avg
  • 10 min jog down
Wednesday AM - off
lunch - 6m EZ run
PM - 50m fast group ride
Thursday AM - off
lunch - 1:25 LSD run (11-12m)
PM - 4400 swim
  • 800 swim
  • 8 x 50 kick
  • 10x50 on :40
  • 5 x 100 on 1:15
  • 1 x 250 on 3:15
  • 6 x 75 on 1:00
  • 1 x 250 on 3:15
  • 5 x 100 on 1:10
  • 11 x 50 on :37.5
  • 200 swim down
Friday AM - 3500 swim, pyramid on 1:15 base
lunch - 20m bike, 6 x :30 second blast off sprints, 1 minute rest between
PM - 3.5m jog
Saturday AM -
  • 5k race, 17:34 on a hilly course, 2nd overall (7m total)
  • 30m hilly ride good effort

PM - 20m flat ride, fast
Sunday AM - 95m ride, 20 minute run
lunch - lunch
PM - sleep

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