Peak 70.3 (3weeks)

Average Weekly Training Hours 10:31
Training Load By Week
Average Weekly Training Hours 10:31
Training Load By Week
Sample Day 2
0:30:00
Core Stability

15' CS + 15' stretching

Sample Day 2
1:00:00
Run_M2_Cruise Intervals

Warmup for about 2km in the 1zone first. Add some runnining drills.
Then on a mostly flat course, complete 2 work interval that are 12 minutes duration. Build to the 4 and 5a zones on each workinterval. Recover for 2 to 3 minutes in the 1zone after each. Maintain a proud posture and quick cadence. 
Cooldown for the remainder of th time in the 1zone.

Sample Day 3
0:10:00
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate build to zone 4. Pretty form and quick cadence.

Sample Day 3
2:00:00
Bike_ME3 Hill Cruise Intervals

After a 20 minutes warm up, on a relatively flat course, complete 3 work intervals that are 8 minutes duration. The work intervals are done on a long, low grade hill (2 to 4%) or into a strong head wind. Build to the 4 and 5a zones on each interval. Recovery should be in 1 or 2 zone. Stay relaxed, aerodynamic and closely listen to your breathing. Bike in 1zone for the remainder of the time.

Sample Day 4
1:15:00
Extensive Endurance run

On a rolling course with hills up to 4%, heart rate primarily in zone 1 and 2. Pretty form and quick cadence.

Sample Day 5
1:10:00
2700m
Drills/Speed

200m Warm-Up
6-8x 50m (25m Drill, 25m swim) P= 15"
200-300 swim (50m 1-Arm/50m normal)
2x 50m (25accels) P= 30"
8-16x 25 sprint P= 30"
400 swim (50 Z1/50 Z3) P= 20"
5-8x 100m swim Z2 P= 20"
100m Cool-Down

Sample Day 5
0:30:00
Core Stability

15' CS + 15' stretching

Hans Lammers
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TRIathlon Coaching And Training Service

I offer the following services:
Package 1: Personal training schedule, 4-weekly evaluation by your coach, 1x per week email contact with the coach, (free) Training Peaks-account ($59,99 or €49,99/ month)

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