Mad Marty's Training

Triathlon

Week Three - November 20th


MondayTuesdayWednesdayThursdayFridaySaturdaySunday
AM-off
Lunch-weights
PM-5m trail run		 AM-3m run easy
L-nada
PM-6m track*		 AM-off
L-2200 swim
PM-6m run ez		 AM-10k race*
L-off
PM-20m bike		 AM-3m easy
L-off
PM-off		 AM-24m bike
L-off
PM-5m run*		 AM-off
L-off
PM-12m run fast

49m run, 44 bike, 2200 yd swim, 1 weight session

*Tuesday speed workout:
2 m warm up
6 x 400 repeats at :73/ 200 jog in between
2 mile warm down

Thursday 10K:
1.5m warm up, 4 x 100 strides
first 5k: 17.36, 2nd 5k: 18.29, total: 36.05
1m warm down

Saturday workout:
10m soft sand, 10m street, repeat




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