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Day 1 Workout:
When dreams become reality
About Me
- Cody
- Education/Certifications - A.A.S. in Exercise and Movement Science - 2-Year Fitness Specialist Certificate - 1-Year Fitness Technician Certificate - Certified ACSM Health & Fitness Specialist - Certified Schwinn Cycling Instructor - Certified American Red Cross Lifeguard, CPR, First Aid
Follow My Footsteps...
Resources I Use
Get Some.
Day ta Day Training
Day 143
Day 142
Duck Bill Thrill Olympic
Day 141
Pre race bike 30 min
6x1 min up to race pace
Transition run 15 minutes
get up to race pace then cool down
Day 140
Bike 4 hr endurance miles
Endurance miles. Z1, and Z2 effort
for the majority of the ride. You may
enter Z3 when climbing.
Transition run 1-3 miles
Day 139
Run 1 hr 30 min
Endurance miles Z1, Z2
Day 138
VO2 MAX TEST
Masters swim
Bike 1.5 hr
Day 137
Run 1 hr 8 miles
Run for 45 minutes at an aerobic
Zone 1, Zone 2 pace. Finish with 15
minutes at a Tempo, Zone 3 pace.
Run at an avg of 8:45 pace for 50+
min and finish with two miles at about 8:00 pace.
Day 136
Swim 3000 yd 1 hr 10 min
200 SKP
4X50 D/S
2X(100@1:45,200@3:30,400@7:00,
200@3:30,100@1:45)
First Set pull with paddles
Second set moderate swim
200 CD
Pull whole main set w/paddles
Day 135
Swim open water 43 min
Run 75 min 9 miles
endurance miles
Day 134
Swim open water 40 min
Bike 4 hr endurance miles
Day 133
Swim 3200 yd 1 hr
300 S, 200 P, 100 K
4X100@1:45 Desc 1-4
400@7:00 Moderate
8X50@1:00 Alt hard/easy
40027:00 Moderate
2X200@3:30 Pull with paddles
400@7:00 Moderate
200 CD
Bike 1 hr 30 min
(directly after swim)
Day 132
Run speed work with ERC
10 min warm up
3x 1000 meter tempo, 200 jog out,
400 faster than 1000.
Cool down jog
Day 131
Bike 3 hr 10 min endurance miles
Transition run 1-3 miles
Day 130
Run 1 hr on a hilly course
Day 129
Swim 3200 yd
Day 128
Run 1 hr 8 miles
Run for 45 minutes at an aerobic Zone 1,
Zone 2 pace. Finish with 15 minutes at a
Tempo, Zone 3 pace.
Day 127
Bike 3 hr endurance miles
Day 126
Swim 2900 yd
200S, 200P, 100K
4X50 D/S
2200 Continuous Swim
Bike 60 min hill repeats
Transition run 40 min easy
Day 125
Bike 2 hr endurance miles
Transition run 1-4 miles
Day 124
Swim 45 min
(no structure just get body moving)
Day 123
Rest
Day 122
Rest
Day 121
Rest
Day 120
Wildflower Triathlon
Swim 35:29
Bike 3:17:18
Run 1:59:53
Day 119
Spin 30 min
6x1 min at race pace with 2 minute
recovery. Good warm up and cool down.
Run 15 min 6x30 second race pace w/
1 min easy jog between.
Day 118
20 min open water swim at WF
Day 117
Travel to Wildflower
30 min jog to get legs moving
after the long drive.
Day 116
Bike 1 hr 30 min endurance miles
Transition run 5 miles
Easy run, try to run the majority of
the run at your race pace which should
be a little slower than your half marathon
pace. I am thinking about 9 min pace.
Should be easy.
Day 115
Swim 2900 yd
300 Swim, 100 Kick
8X50@1:15 D/S
5X300@5:10
8X50@1:00 alt hard/easy
200 CD
Day 114
Bike 3 hr endurance miles
30 min open water swim
Day 113
Off
Day 112
Swim 3050 yd 1 hr
200S, 200K, 200P
6x75@2:00 25K, 50 Build
2X(4X200@3:30) 1)50 Hard, 150 Easy,
2)100 Hard, 100 Easy 3)150 Hard, 50 Easy
4) 200 Hard 200 CD
2 hr run endurance miles w/
2 mile tempo finish
Day 111
Swim 30 min open water
Bike 1 hr 30 min z1, z2 Endurance miles
Transition run 4-6 miles off the bike
Day 110
Swim 15-20 min open water
Bike 2 hr endurance miles
Day 109
Tempo run 50 min
10 min warm up 30 min tempo
10 min cool down. 6-7 miles.
Day 108
Swim 1 hr 2700 yd
200 S, 200 K, 200 P
6X50@1:15 sec rest Drill/Swim
2X200@3:45 even pace moderate effort
4X100@2:00 threshold effort
8X50@1:00, desc 1-4, 5-8
2X200@3:50, even pace moderate effort
200 CD
Day 107
Run 2 hr 10 min
Long run 14 miles
stay aerobic push the last
few miles.
*First open water swim 4/18 15-20 min
Fall creek swim. Get used to the water.
*One loop of DBT course. Or easy ride
Day 106
Bike 4 hr 20 min
Work the hills recover on the
flats. Rode Wolf Creek out and back
Transition run
15 min
Day 105
2900 yd swim
200S, 200P, 100K
4X50 D/S
2200 Continuous Swim
Bike 2 hr endurance miles
Trainer ok
Day 104
Bike 2 Hr Aero focus
After warm up ride 3X20 minutes in
aero position at a tempo pace. Effort
that you could do for an olympic but too
much for half iron. Recover for 5 min between
each effort.
**Transition Run 30 minutes
Day 103
Swim 2600 yd 1 Hr
WU 200S, 200K, 200P
6X50@1:15 D/S
5X300@5:00
200 CD
**Run 1 Hr
After warming up, start to play
with you speed. In 2 min intervals
run at your 10K pace and then recover
at your Mararthon pace for 2 min. Due
this for about 30 min, and then cool down.
Basically I want you to run faster and then
slower over the course of an hour. It would
be great if you ran on a rolling course and mixed
in some small hills as well. Work the hills.
Day 102
Day Off!
Day 101
Swim 3000 yd
300S, 200K, 200P
6X50 D/S 1:15
6X(100Moderate pace@1:50, 200Easy@3:30 )
200 CD
Day 100
Bike 3 hr 45 min
Endurance miles. Easy aerobic pace, Z1, Z2
** Transition run 5 miles w/ hills & flats
Day 99
Run 1 hr 50 Minutes
10 Mi. Endurance miles
Day 98
SWIM, BIKE, RUN
Swim 2500 yd
WU 200S, 200K, 200P
6X50@1:15 D/S
4X100@2:00 Desc 1-4
1000 Continous swim
200 Cool Down
Bike 1 hr 10 min
Run 4 miles first 3 at tempo pace
Last mile cool down
Day 97
Run 1 Hr 7.5 miles
After a good warm up build to
tempo pace and hold for 40 min.
Good cool down and stretch. warmed
up at 6.5 held 7.6 the rest of the hour
and pushed it to 8.2 last ten minutes.
Day 96
Hill Run 1 hr 20 min
Do this run in the AM and swim
in the PM. I want 24 hours between
the 2 runs. Run a hilly route that gives
you at least 3-4 good climbs. Work the
hills but do not go anaerobic. Recover
on the down hill.
Swim 1 Hr 2700 yd
WU 300S, 100K, 200P
8X50@1:10 D/S
10X(50@1:00 HARD,100@2:00 Cruise)
200 CD
Day 95
Off
Day 94
Swim 1 Hr 2800 yd
200 Swim, 200 Kick, 200 Pull
4X100@1:50 Descending 1-4
6X200@3:50 very relaxed easy pace
4X100@2:00 HARD but stay consistant with pace
200 Cool down
Bike 1 Hr
After warming up, 3X10 min steady
state Z3 interval. Hold a tempo pace
for 10 min and recover for 5 min and
repeat 2 more times.
Day 93
Run 1 Hr 30 Min
10 Miles
Run 5 miles at a very easy aerobic
pace, and then 5 miles at a tempo pace.
Day 92
Bike 3 Hr 30 Min
Endurance Miles
Transition run 40 Min
I want 4 miles or about 35 min
off the bike on this run.
Day 91
Swim 1 Hr 3400 yd
200 S
2X1500@2 min rest, negative split
200 CD
Day 90
Swim 1 Hr 2700 yd
200S, 200K, 200P
6X50 D/S
Be consistent all the way through.
Take 1 min rest between each set of 4.
4X100@2:10
4X100@2:05
4X100@2:00
4X100@1:55
200 CD
Bike 1 Hr 30 min
I would love 1.5 hours on the spin bike
this week. The weather sucks. If it is nice
go outside. I would like some longer tempo
intervals. Like 3X10 min with 5 min recoveries.
These should be uncomfortable but not anaerobic.
Around 18-20 mph if you were outside.
Day 89
Run 1 Hr 7 Mi.
Run for 45 minutes at an aerobic
Zone 1, Zone 2 pace. Finish with
15 minutes at a Tempo, Zone 3 pace.
Day 88
Bike 2 hr Tempo Interval
After 20 min warm up, do 5X5
min tempo intervals, conversation
should be broken and difficult. 2 min
recoveries. Then 5X1 min Threshold
intervals, these are hard but not max
effort. 2 min recoveries. Cool down.
** Transition Run
40 minutes off the bike. I am hoping
for about Half marathon pace here.
Day 87
1 Hr Swim 2700 yd
300 S, 100 K
4X50@1:15 D/S
3X100@2:00 Hold T-Pace(1:30)
500@1 min rest Cruise
3X100@2:00 Hold T-Pace
500@1 min rest Cruise
3X100@2:00 Hold T-pace
200 Cool Down
Run 30 Min
Day 86
Off
Day 85
1 hr Run a course that provides some
rolling hills. Try to maintain your pace
on the hills and recover on the downhill.
This run should be done slightle faster
than goal race pace.
4:00 hr Bike ride CDA course
Ride one loop of the CDA course in the AM.
Work the hills, recover on the downhill.
Endurance miles. Easy aerobic pace, Z1, Z2
Day 84
Swim 3500 yd
200 S, 200 K, 200 P
2X(4X50@1:00 Desc, 4X100
@2:15 Hold T-pace, 2X200@3:20
Cruise, 400 Easy) 100 CD
Day 83
3 hr bike ride endurance miles
1-3 mile transition run
Day 82
Run 1 hr 30 minutes
nice and easy
Day 81
Bike 2 hr endurance miles
Transition run 1-3 miles
Day 80
Swim 3301 yd
200S, 200P, 100K
4X75 Desc 1-4
6X400 T pace +10
100 CD
Day 79
Bike 2 hr
Endurance miles on trainer
or spinner at gym.
Day 78
Day off!
Day 77
Swim 3301 yd
200 S, 100K, 200 P
4X50@1:00 D/S
3X800@2:00 rest
200 CD
Day 76
Bike, run, bike run
1 hr bike, 40 min run (twice)
Day 75
Run: endurance miles
2 hr 15 minutes
Day 74
Bike 1 hr 30 min
Z1 Z2
Transition run 10-15 min
Day 73
Swim 3050 yd
200S, 200K, 200P
6x75@1:30 25K, 50 Build
2X(4X200@4:00) 1)50 Hard,
150 Easy, 2)100 Hard, 100 Easy
3)150 Hard, 50 Easy 4) 200 Hard
200 CD
Run 1 hr
After a good warm up 30 min tempo
run and a good cool down.
Day 72
Bike 1 hr 30 min
Z1 Z2
Transition run 10-15 min
Day 71
300 Swim, 100 Kick
6X50@1:30 D/S
4X500@1 min rest
4X50Hard@1:15
200 CD
Day 70
Run 2 hr
Easy aerobic pace
Day 69
Bike-run-bike-run
1 hr bike, 20 min run (repeat)
Day 68
Run 1 hr 10 min
Run for 70 min on a course
that provides some rolling
hills. Work the hills so that
your pace remains the same.
Day 67
Swim 2700 yd 1 hr
200 S, 200 K, 200 P
6X50@1:15 Drill/Swim
2X200@3;30 even pace moderate effort
4X100@2:00 threshold effort
8X50@1:15, desc 1-4, 5-8
2X200@3:30 even pace moderate effort
200 CD
Day 66
Bike 2 hr
Endurance miles Z1, Z2. Trainer OK.
Transition Run: Full 4 miles 35 min
Day 65
Run 1 hr
After a good warm up.
12X1 min strides at 80-85%.
Day 64
Swim 3100 yd 1 hr
300 Swim, 100 Kick
6X50@1:15 D/S
5X400@8:00
4X50Hard@1:15
200 CD
Day 63
Run 2 hr
Endurance miles. Aerobic pace.
Day 62
Bike 4 hr
Endurance miles. Aerobic pace.
Day 61
Run 1 hr
After a good warm up build to
tempo pace and hold for 40 min.
Good cool down and stretch.
Day 60
Swim 3000 yd
300S, 200K, 200P
6X50@1:15 D/S
6X(100Moderate pace@1:40, 200Easy cruise@3:00)
200 CD
* How are the interval times? to slow to fast?
Day 59
Bike 2 hr
Endurance miles Z1, Z2. Trainer OK.
Transition run: 30 min
Day 58
Day off!
Day 57
Swim 2900 yd
300 Swim, 100 Kick
8X50@1:15 D/S
5X300@5:30
8X50@1:00 alt hard/easy
200 CD
Day 56
Long Run 1 hr 30 min
Easy aerobic run. Recovery week.
Day 55
Bike 3 hr
Endurance Miles
Transition Run: 15 min
Day 54
1 hr
Run 1 hour on a hilly course.
You can work the hills and allow
your HR to reach Zone 4, try not
to go anaerobic. Recover on down hills
and flats.
Day 53
3000 yd 1 hr
300S, 200K, 200P
6X50@1:15 D/S
6X(100Moderate pace@1:40, 200Easy cruise@3:00)
200 CD
Day 52
Trainer ride 2 hrs
Endurance miles
Stay in Z1, Z2
Day 51
OFF!
Day 50
Long Swim 2900
300 swim, 100 kick
8x50 @ 1:15 D/S
5X300 @ 5:30
8X50 @ 1:00 alt hard/easy
200 CD
Day 49
Long Run
Easy aerobic run,
recovery week. 1 hr 30 min
Day 48
Bike 3 hr endurance miles
Transition run 1-3 miles
Day 47
Swim 2900 yd
300 Swim, 100 Kick
8X50@1:30 D/S
5X300@5:15
8X50@1:15 alt hard/easy
200 CD
Day 46
Run 1 hour on a hilly course.
You can work the hills and allow
your HR to reach Zone 4, try not
to go anaerobic. Recover on down
hills and flats. Attack the hills
6-8 miles
Day 45
Endurance miles Z1, Z2.
Trainer OK.
Transition run 1 - 3 miles
Day 44
OFF!
Day 43
Swim 2400 yd
WU 300S, 100K, 200P
8X50@1:15 D/S
8X(50@1:00,100@2:00)
50's hard, 100's hold 1:40
200 CD
Day 42
Run 2 hrs
13 miles
endurance run
Day 41
Bike 4 hrs
Endurance miles.
Aerobic pace.
Day 40 Workout
*Swim 2900 yd 1 hr
200S, 200P, 100K
4X50@1:00 D/S
2200 Continuous Swim
70.3 trial day.
* Bike 1.5 hr
Endurance miles Z1, Z2.
Trainer OK.
Day 39 Workout
1 hr Run
Run for 45 minutes at an aerobic
Zone 1, Zone 2 pace. Finish with
15 minutes at a Tempo, Zone 3 pace.
I am thinking this is running around 8:30 pace for 45 and then under 8 min pace for the last 2 miles.
Day 38 Workout
*1.5 hr Spin
I want some climbing and some
threshold intervals. Like 4X3 min
climbs alternate tempo cadence
and power, 1:30 recoveries. Then do
5X2 min threshold intervals. These
should be hard. 1:1 rest on these.
*Transition run 2 miles
Day 37 Workout
Day off!!
Day 36 Workout
Swim 3100 yd 1 hr 10 min
00S, 200K, 200P
6X50@1:15 D/S
4X50@1:00 Desc 1-4
4X100@2:00 Hold T Pace
4X200@3:50 Moderate Cruise
4X100@1:50 Hold T Pace
4X50@1:00 Desc 1-4
200 CD
Day 35 Workout
3.5 hr Long Bike
Endurance miles.
Easy aerobic pace, Z1, Z2
Day 34 Workout
Run 2 hr
Aerobic pace
Day 33 Workout
*Swim 3301 yd
200S, 200P, 100K
4X75 Desc 1-4
6X400 T pace +10
100 CD
*Bike 2 hr endurance miles
Day 32 Workout
Run 1 hour on a hilly course.
You can work the hills and allow
your HR to reach Zone 4,
try not to go anaerobic.
Recover on down-hills and flats.
Day 31 Workout
1 hr Spin
2 mile transition run
Day 30 Workout
DAY OFF!
Day 28 Workout
Swim 3000 yd
300 Swim, 100 Kick
4X50@1:15 D/S
4X500@8:45
4X50Hard@1:00
200 CD
Day 27 Workout
Long Bike
3.5 hours
endurance miles
Day 26 Workout
Group run @ DAC
1 hr 50 min
Day 25 Workout
Bike ride
2 hr Endurance miles
on trainer.
Day 24 Workout
Bike 1 hr Spin class
1 Mile transition run
Day 23 Workout
Coached swim
Hilly run w/ coach
Day 22 Workout
Day off!
Day 21 Workout
Swim 3050 yd
200S, 200K, 200P
6x75@2:00 25K, 50 Build
2X(4X200)@4:30 1)50 Hard, 150 Easy,
2)100 Hard, 100 Easy 3)150 Hard, 50
Easy 4) 200 Hard
200 CD
Day 20 Workout
Bike 3 hrs
Aerobic base miles
Day 19 Workout
Run 1 hr 45 minutes
Endurance run
Base miles.
Day 18 Workout
Bike 1 hr 30 minutes
Moderate effort
Indoor/outdoor
Day 17 Workout
Swim 2700 yd 1 hr
200 S, 200 K, 200 P
6X50@20 sec rest Drill/Swim
2X200@30 sec rest, even pace moderate effort
4X100@20 sec rest, threshold effort
8X50@20 sec rst, desc 1-4, 5-8
2X200@20 sec rest, even pace moderate effort
200 CD
Day 16 Workout
Bike 1 hr 30 minutes
Work hard, stay aerobic.
Transition Run
1-3 miles
Day 15 Workout
Swim 2000 yd 45 Minutes
The goal of the this workout is to
establish your training pace per
100 yards for swimming. try to be
as consistent as possible over the
time trial, negative splitting the
two 400's is ideal.
200 S, 200 K, 200 P
4x50@20 sec rest Drill/Swim
4x50@15 sec rest, Desc 1-4
400 Time Trial, max effort, even pace
1 min rest
400 Time Trail, max effort, even pace
200 CD
Day 14 Workout
Bike 1 hr 30 minutes
Easy ride
Day 13 Workout
Day OFF!
Day 12 Workout
1 hr 30 minutes
Easy aerobic pace Keep it very
easy. We want to train your
body to switch to fat burning
early in your workouts.
Day 11 Workout
2 hr. Indoor spin.
First hour focused on cadence
above 100. Second hour did
hills, jumps, sprints, intervals
Day 10 Workout
2700 yds
300 Swim, 100 Kick
6X50 D/S
4X400@40 Sec rest
4X50Hard@10 Sec rest
200 CD
Day 9 Workout
*1 Hr Spin
Make this a hard workout. Spin class or intense trainer ride. At least half of the hour at a difficult conversation pace.
*50 min run at easy half marathon pace and finish with a tempo mile at about 10K pace
(* symbolizes a brick workout.)
Day 8 Workout, Week 2
300S, 200K, 200P
6X50 Drill/Swim@20 sec rest
4X(100Moderate pace@10sec rest, 200Easy cruise@20 sec rest)
200 CD
Day 7 Workout
1 hr run
Easy aerobic run with 4X4 min
moderate tempo intervals with
1-1 rest ratio. Good cool down.
Day 6 Workout
2 Hour outdoor ride
Lots of nice hills
Nothing to unbearable
Day 5 Workout
1:30 min run.
Got to run outside today :)
Day 4 Workout
300 Swim, 100 Kick
8X50 D/S
5X300@40 Sec rest
8X50@10 Sec rest alt hard/easy
200 CD
Day 3 Workout
1:30 min bike ride
1 mile transition run
Day 2 Workout
40 Min easy run
Swim 2800 yd
600 WU
200 swim, 200 kick, 200 pull
4x100 20 sec rest descending 1-4
6x200 30 sec rest
4x100 hard 30 sec rest
200 CD
1 hr. Moderate tempo run w/ 2 minute intervals. One interval is higher tempo @ 7.0 for 2 minutes then back off to 6.0 tempo for 2 minutes.
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