Mad Marty's Training

Triathlon

Week Five - December 4th


MondayTuesdayWednesdayThursdayFridaySaturdaySunday
AM-off
Lunch-weights
PM-off		 AM-4m run easy
L-off
PM-8m speed*		 AM-2800 yd swim
L-off
PM-25m bike/4.5m run		 AM-off
L-weights
PM-12m easy		 AM-3m run easy
L-6m run
PM-3m run easy		 AM-25m ride
L-6m track**
PM-off		 AM-50m Windermere ride
L-off
PM-10m run fast

56m run, 100 bike, 5300 yd swim, 2 weight sessions

*tuesday: ~400m hill repeats
2m warm up
8 x ~400m hill, 400jog down hill in between
2m warm down, used trainers for repeats instead of flats

**Saturday 2 mile warm up
3 x 1 mile repeats, averaging: 5:28 on 7:00
felt like donkey crap
1m warm down


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