Mad Marty's Training

Triathlon

Week 2.3 - Feb 26

What's up. This week is all about riding. Feeling pretty good as of 3/1. A bit tired but actually still enjoying the training. Saturday was a good day in the hills. Sunday I needed to sleep so skipped the 5k run. The weather turned to shit so I went to work in order to be able to get my 5 hour ride in on Monday morning. Sometimes you just gotta do what ya gotta do. Took the whole day on Sunday easy.


Day
Workouts
Monday AM - off
lunch - 4500 swim
  • 800 warm up
  • 400 kick
  • 8 x 50, 4 x 100, 2 x 200, 4 x 100, 8 x 50 on 1:20 base
  • 8 x 50 kick
  • 14 x 50 free on :05 seconds rest
  • 200 swim down
PM - off
Tuesday AM - weights
lunch - 25m ride
PM - 7m track run
  • 2 mile warm up
  • 4 x 100 strides
  • 12 x 400 averaging 78.4, 100 jog in between (~1 minute rest)
  • 1.5 mile warm down
Wednesday AM - got to work early
lunch - off
PM
  • 75m bike - 32m solo, then rode the Wednesday UCF ride, they dropped me going out and coming back. Felt strong but these guys are simulating race conditions right now, going slow then sprinting by. Not my bag.
  • skipped the brick run. had to go get an allergy shot before they closed.
Thursday AM - off
lunch - 2800 swim
  • 800 easy
  • 3 x 200, 100 good stroke, 100 fast on :20 rest
  • 6 x 100, 50 good stroke, 50 fast, on :10 rest
  • 12 x 50, 25 good stroke, 25 fast, on :05 rest
  • 200 swim down

PM - 2:00 hour run, around marathon pace
Friday AM - off
lunch - 1.5m jog to pool, 3000 swim, 1.5 jog back to office
  • 600 easy
  • 200 kick
  • 8 x 50 on :35
  • 4 x 100 on 1:10
  • 2 x 200 on 2:20
  • 4 x 100 on 1:10
  • 8 x 50 on :35
  • no breaks between sets, this is a pyramid tight interval distance set
  • 200 swim down

PM - ~35m bike
  • 10mile warm up
  • 4 x 4 minute accelerations with 3-4 minutes between
  • 10m warm down
Saturday AM - 7.5m easy run, 3 hour hill ride in Clermont.
PM - off
Sunday AM - off
lunch - rained out
PM - 5m easy run

2000 Results 2000-2001 Training Main Triathlon Page Training - Week 2.4