Mad Marty's Training

Triathlon

Week Four - November 27th


MondayTuesdayWednesdayThursdayFridaySaturdaySunday
AM-off
Lunch-weights
PM-7m trail run		 AM-off
L-3000 yd swim
PM-9m track*		 AM-15m bike
L-weights
PM-7m run ez		 AM-off
L-off
PM-11m fast		 AM-off
L-3m easy
PM-3200 swim, 3m easy		 AM-7m track**
L-off
PM-15m bike		 AM-50m bike
L-off
PM-15m run easy

64m run, 80 bike, 6000 yd swim, 2 weight sessions

*tuesday: measured trail loop
3m warm up
2 x 2miles, 1 in 11:23, 2 in 11:15, 3minute break between
2m warm down, used trainers for repeats instead of flats

**Saturday 20 minute warm up
6 x 400 on :70, :69, :68, :68, :74, :75, 200 in between total: 3 minutes per 600
1.5m warm down


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