Mad Marty's 2002 Summer Training

13 May 2002

Well, besides hitting my taper right on the bike, the only problem is running speed. So I'm gonna knock out week after week of track workouts, tempo runs, fartleks, etcetera, and support it with base swimming and long tempo rides with the occasional sprint bike workout. Will also get started up next week with 2 weekly strength sessions to avoid injuries.


Day
Workouts
Monday AM - off
Lunch- 45min spin
PM - 3400 swim
  • 800 easy
  • 400 kick
  • 18 x 100 on 1:15, 2 easy, 1 fast (~1:00)
  • 100 easy
  • 4 x 25 underwater, 25 swim back
  • 200 swim down
Tuesday AM - 2900 m swim
lunch - off
PM - track workout (~8m)
  • 22 min warm up
  • 16 x 400, 1 fast (:80-81) 1 easy (4:00 sendoff per 800)
  • felt pretty smooth and comfortable on the fast stuff, started getting a bit heavy towards the end
  • 11 min cool down, stretch
Wednesday AM - off
lunch - off
PM - 2 hr low Z2 ride (stiff headwind for first hour), 15 min run off bike
Thursday AM - 4000m swim
  • 7 x 200 easy
  • 9 x 100 on 1:30, 1:20, 1:15
  • 12 x 50 kick with fins 1:05, :55, :45
  • 4 x 100 fly down, sprint free back on 1:30
  • 100 easy
  • 5 x 100 free pull on 1:25
  • 100 easy

lunch - off
PM - track workout (~8.5m)
  • 24min warm up
  • 2 strides
  • 3 x 1000 at 5:45 pace, 400 easy between
  • 4 x 400 at 5:40 pace, 200 easy between
  • 2 strides
  • 10min cool down, stretch
Friday AM - 2900yd easy swimming
lunch - 41min spin w 3 light accelerations
PM - off
Saturday AM - 65m ride (15 easy, 35 hard, 15 easy)
lunch - off
PM - 20min jog
Sunday AM - Madiera Beach Mad Dog Sprint Tri (1k, 20k, 5k) - won in 1:01.35 (19:32 3.2m run, 1/2 on beach)
lunch - 5m easy jog after race
PM - off off

Total: unimportant

totals: run 30m (~4 hrs), bike 4.5 hrs, swim 4hrs. Back into some high quality, mid-mileage training...next week will double the ride time...

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