hope this helps.
<:: Welcome to Slowtwitch.com ::>: An Ironman campaign
Week 6
Point on the calendar: 20 days out to 14 days out
Theme: Indicator bike ride, then rest and absorption
Message: Many athletes complain that they're worn out, bored with workouts, and unmotivated just before their Ironman. That happens when there is not enough time allotted for rest, or when the campaign is too long. After doing a very long, arduous ride, time must be given to rest and absorb the work.
Workouts =>
Monday: Easy swim, or day off, athlete's choice.
Tuesday: 120mi ride
Wednesday: Swim only
Thursday: Swim + 10-15mi ride
Friday: Easy swim, or day off, athlete's choice.
Saturday: Swim + 4mi run easy
Sunday: 15mi run
-------------<<<<<<<<<>>>>>>>>>-------------
Week 7
Point on the calendar: 13 days out to 7 days out
Theme: Two medium-long runs
Message: It takes time to recover from long bike rides, but less time to recover from long runs, as long as they aren't too long. So, we'll do our final long runs now, but not too arduous. And, not in hot weather. Shoot for 4 swims during the week.
Workouts =>
Monday: Easy swim, or day off, athlete's choice.
Tuesday: Optional easy swim + 10-13mi run, easy pace
Wednesday: 20-25mi ride, easy to moderate pace
Thursday: Easy swim, or day off, athlete's choice.
Friday: Optional easy swim + 8-10mi run, easy pace
Saturday: Easy swim
Sunday: 20-25mi ride, easy to moderate pace
-------------<<<<<<<<<>>>>>>>>>-------------
Week 8
Point on the calendar: 6 days out to 1 day out
Theme: Travel, organization and rest
Message: There is no fitness to be gained, there is only sharpness to be lost. Keep workouts short, sleep is a priority, keep stress at a minimum, organize well and early, guard against last minute problems.
Workouts =>
Monday: Swim + 5mi run easy
Tuesday: Swim + 20mi bike easy
Wednesday: 4mi run
Thursday: Hugs, kisses, tears, travel, no workout
Friday: Equipment check, 4mi run
Saturday: Check-in, equipment check, a ride of no more than 5mi, just to make sure everything works.
Sunday: Race!
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Yes I know, it reads more like a third grade girls personal diary entry..
