I'm not doing my own Ironman this year but I'm helping Lan with his training for IMAZ.
Tonight I timed his 50's & 100's:
WARM UP
600 easy swim, holding proper form and letting
your HR rise to 70% by the end. (ALTERNATE SET: Trim this to 400 Swim)
Intermediate
set: 4 x 50 hard (@80-85%) w/15 sec rest after each
1. 39.00
2. 44.09
3. 43.17
4. 42.95
Average 42.73
MAIN SET -- BIG TARGET!
10 x 100 @race pace (85+%) w/10 sec rest
between each
1. 1:30.09
2. 1:38.32
3.
4. 1:39.58
5. 1:33.51
6. 1:38.20
7. 1:39.02
8. 1:36.14
9. 1:41.34
10. 1:39.55
Average 1:37.10
-- keep track of your total time (add up the
time for each of the 100's) and record the average pace per 100 in your log
book, for future reference.
(ALTERNATE SET: 8 x 100)
COOL DOWN
6 x 50 @60% w/10 sec rest after each
He was supposed to follow up with a 35 minute run but his calf has been bothering him. If its not better in 2 weeks I'll insist he goes to his doctor.
