Thursday- Tabata Day

(warm-up)
stretch
hand stands

WORKOUT
Tabata sets for the following exercises:
-Stationary bike (L8- heavy chain tension)
-Curl and press (55# bb)
-Rowing
-Burpees

GET PLENTY OF REST BETWEEN EXERCISES (hr below 90)

All around the world ab workout

15 min elliptical (L14, 125 s.p.m.)

(cool-down)
stretch

Wednesday- Tempo Run

(warm-up)
stretch
hand stands
5 min jog

WORKOUT
7 minutes @ your 5k pace (mine is 7:15)
3 minutes @ your marathon pace (mine is 9:15)

8 ROUNDS

Tabata crunches

(cool-down)
5 min jog
stretch

Tuesday- Easy Tri Simulation

Today is about getting the body used to the tri order of things. As we all know, it goes swim, bike, run (which ironically is the REVERSE order of most people's ability). Anyway, the WOD (workout of the day- term from Crossfit) focuses on little or no rest between the swim and bike.

(warm-up)
stretch
5 under water 25's on the 1:50

WORKOUT
Swim- continuously for 30 min (L4)
Bike- 45 min (L4)- focus on hydrating and nutrition

Tabata burpees (POST THE # OF REPS ON YOUR WORST SET)

(cool-down)
5 min jog
stretch

Monday- HALF COUNTDOWN- 7 WEEKS

workouts taken from:
http://www.beginnertriathlete.com/Scott%20Herrick/halfim/preparing_for_your_first_half_ir.htm

LONG SWIMMING DAY

(warm-up)
200 swim, 200 kick, 200 pull

WORKOUT
1900m ladder
-300, 275, 250 (decrease by 25 each set)
Rest 1/3 of work time between sets

(cool-down)
4x50's @ 2 min (stretch between sets)

Saturday- PROVO TRIATHLON

Provo Triathalon
Utah Lake- Provo, UT

Swim 41:18 ----------> avg 2:45 / 100m
T1 2:09
Bike 1:15:55 --------> avg 19.8 mph
T2 :28
Run 55:17 -----------> avg 8:55 / mile

TOTAL TIME
2:55:09

Here are some pics of the action:



Me and Chelise before the adventure




Yeah it was a little hot and I was pretty much numb

Friday- Pre-Race Day

Eat lots and lots of fruits and drink lots and lots of water. Today is all about getting mentally ready (along with eating the right foods). Aside from the mental aspect, today will be a very long stretch, concentration on increasing flexibility. That means the stretch should hurt a little (30 second on and 20 off). Follow up with plenty of water after the stretch to absorb lactic and other acid build up.

Tomorrow will be my first olympic distance triathlon. This is yet another set on the road to knock out a half ironman and eventually a full ironman.

An olympic distance tri has the following standard distances:
-1500 meter swim (just less than a mile, which is 1600 meters)
-26 bike ride
-10 kilometer run (6.2 miles)

GOALS:
Swim- 34 minutes (avg pace of 2:15/100m)

T1- 4 minutes
Bike- 70 minutes (avg pace of 23mph)

T2- 2 minutes
Run- 49 minutes (avg pace of 8 min/mi)

TOTAL TIME- 2 hours 39 minutes
PLACE- TOP 3 in Group (Clydesdale)
TOP 5 in Age (25-29)
TOP 20 in Gender (Male)
TOP 30 Overall

Thursday- 2 Days

(warm-up)
5 underwater 25's

WORKOUT
4- 500's
(easy, build, easy, fast)

10- 25's on the :35

(cool-down)
very long stretch

Wednesday- 3 Days to Go

(warm-up)
stretch
hand stands

WORKOUT
Run 30 min (L2)
Ride 30 min (L2)

(cool-down)
long stretch

Tuesday- Missed Indoor Game

Due to a slight miscalculation- I missed my regular Tuesday night indoor game. So I made today's workout simply 30 min of stretching (while watching a little tv) I am feeling a slight cold coming on- just in time for my first olympic tri this weekend.

Monday- Recovery Swim

(warm-up)
5 under water 25's on the 1:50

WORKOUT
5 x 200's (50E, 50B, 50E, 50H)

150 easy

(cool-down)
Long stretch

Saturday- Long Ride

Ride up Draper Hill, down the back side, up to Thanksgiving Point, up SR 92 and back home

Friday- 1st Olypic Tri in 1 Week

(warm-up)
stretch
5 underwater 25's on the 1:30

WORKOUT
4x100 on the 2:00
1x100 sprint
2x100 on the 1:55
1x100 sprint

Run 1 hour at L4

(cool-down)
very light jog for 5 min
long stretch

Thursday- Soccer Night

WORKOUT

2 indoor games

Wednesday- Ride Some More

(warm-up)
stretch
Ride 10 min building up to L4 pace

WORKOUT
Ride 50 min in aero position as much as possible

(cool-down)
Ride 15 slowing down to a L2 pace

Tuesday- Ride

Bike for 60 minutes

FOCUS ON THE FOLLOWING ELEMENTS FOR A RACE:
- aerobar posture for middle 40 minutes
- drinking 2 full bottles of water

Bring along a tool kit to make slight adjustments to the seat height, position, ect

Monday Countdown- 10 Weeks

(warm-up)
stretch
2 x 75's

WORKOUT
2 x 600's (1st set @ L4 2nd set @ L8)

Ride- 75 min with hills (focus on even pedeling)

(cool-down)
jog 5 min
stretch

Saturday- Draper Hill

Ride Draper Hill as fast as possible

Friday- Bike and Run

(warm-up)
stretch
hand stands

WORKOUT
Ride 1 hr (12 min hard, 3 min easy)
Run 30 min easy pace

(cool-down)
jog 5 min
stretch

Thursday- Get Those Minutes In

(warm-up)
stretch
Ride 10 min easy

WORKOUT
Ride 75 min (spin class + a little extra)

Run 30 min

(cool-down)
5 min easy jog
stretch

Wednesday- I'll Have Two Dozen

(warm-up)
5 x 25's on the 1:30 underwater

Workout
2 x 1200 (L4)
rest 4 min between

Run 30 min (L3)

(cool-down)
run 5 min
stretch

Tuesday- Run Tempo

(warm-up)
Stretch
Run 10 min very light

Workout
5 Interval Sets
-Run 5 min @ 7 min mile pace uphill
-Very slow jog 2 min

5 sets

(cool-down)
Run 10 min very light

Monday Countdown- 11 Weeks

(warm-up)
stretch
25 burpee pull-ups

Workout
Ride 75 minutes (mostly flat w 60 sec accelerations)
8 x 100's (25 easy, 25 build, 25 easy, 25 hard)

(cool-down)
3 x 50's
stretch