Week Seven - Clawing my way back on track

The calf is not 100%, so I am not sure that my runs this week will be what is prescribed. I was able to go 40 very slow minutes on it Sunday before it hurt to the point of stopping me, but then walked around Disneyland all day and it aches for sure.

Here is my week ahead:

Ultra Distance GroupWEEK #7 - 1st Week of 2nd Pre-Season Cycle Swim 2:30 - Bike 4:25 - Run 2:35 -- Total: 9:30
Monday

SWIM 0:45
WARM UP
400 Swim -- gradually build up from 60% to 70% intensity
4 x 75 (middle 25 Kick) w/10 sec rest after each
MAIN SET
4 x 200 @75% w/20 sec rest after each -- straight into
5 x 100 @75% w/10 sec rest after each -- your speed should increase as the distance decreases, even while holding the same intensity level throughout
(ALTERNATE MAIN SET: 4 x 150 w/20; 6 x 50 w/10)
COOL DOWN
300 easy, Kick every third 25
DAILY TOTAL: 0:45

Tuesday
BIKE 1:05
WARM UP
10:00 easy spinning in your small chainring, gradually allowing your HR
to get up to 70%
DRILLS
3 x 3:00 VG Set w/30 sec rest
-- each one should be done as follows, twice through (continuous):
40 sec in medium gear @100 rpm
20 sec in easy gear @110 rpm
30 sec in hard gear @85-90 rpm
MAIN SET
3 x (3.1mi / 5km / 9:30) @75% intensity w/1:30 recovery after each
Cool down completely, allowing your HR to gradually get back close to 50% by the end
RUN 0:35
Straight, relaxed aerobic run -- follow this structure to add variety:
10:00 warm up, gradually bringing your HR up to 70%
4 x 4:00 @70%, concentrating on getting your SPM above 80;
-- take 1:00 recovery jogs between each effort
Cool down completely, allowing your HR to gradually get below 70% -- then continue to walk until your HR gets near 50% (should be 3:00-5:00 more)

DAILY TOTAL: 1:40
WEEK-TO-DATE: 2:25

Wednesday
SWIM 0:45
WARM UP
300 Swim - 100 Kick - 200 Pull
4 x 75 (25 right arm only / 25 left arm only / 25 Swim) w/10 sec rest after each
MAIN SET
2 x 600 Swim, alternate (50 @70% / 25 @84-88%)
(ALTERNATE SET: 2 x 450)
COOL DOWN
300 easy swim

BIKE 0:55
WARM UP
15:00 gearing pyramid, as follows:
-- 2:00 @60% - 3:00 @65% - 4:00 @70% - 6:00 @75%
DRILLS
3 x 3:00 ILT w/30 sec rest after each set -- do each repeat as
-- 6 x (20 sec one leg, 10 sec transition)
25:00 straight time trial effort @75% intensity
COOL DOWN
Spin easily @90rpm until your HR is back under 60%, and pedal @80-85rpm until your HR gets closer to 50% before stopping
DAILY TOTAL: 1:40
WEEK-TO-DATE: 4:05

Thursday
SWIM 1:00
WARM UP
9 x 100 continuous - rotate (100 Swim - 100 Kick - 100 Pull) - 3 times thru
MAIN SET
2 sets of:
300 straight, hold HR around 75% - 30 sec rest after, straight into
3 x 100 w/15 sec rest, HR up to 80-85%, straight into
6 x 50 w/10 sec rest, HR above 85% - extra 1:00 recovery between each set
(ALTERNATE SET: 200 - 2 x 100 - 4 x 50)
COOL DOWN
200 easy swim

RUN 0:50
You could perform this session at the track or on the open road:
15:00 warm up, as follows:
-- 3:00 below 60% - 5:00 building from 60-70% - 7:00 @70%
30:00 continuous aerobic effort - keeping your HR under 75% at all times, as follows:
TRACK:
-- 1 lap @75% (80-85 SPM)
-- 1/2 lap recovery jog, letting your HR get below 70%, but keeping it above 60% (under 80 SPM ok)
ROAD (setting your watch to 1:00 countdown would make this easier to manage):
-- 1:00 @75% (80-85 SPM), 30 sec recovery jog @60-70% (under 80 SPM ok)
Cool down, gradually bringing your HR back under 60%
Keep walking until your HR gets back under 50%
DAILY TOTAL: 1:50
WEEK-TO-DATE: 5:55

Friday Complete recovery day -- relax and get ready for the weekend...

Saturday
BIKE 1:45
WARM UP
20:00 gearing pyramid, getting into it slowly:
-- 3:00 increasing to 60%; 4:00 up to 65%; 6:00 up to 70%; 7:00 @75%
DRILLS
3 x 4:30 VG Set w/30 sec rest in between
-- each VG Set should be as follows, 3 x through:
40 sec in medium gear, @100 rpm;
20 sec in easy gear, @110-115 rpm;
30 sec in hard gear, @90 rpm
MAIN SET
Straight (6.2mi / 10km / 20:00) time trial @75% intensity
It should be relatively easy to hold your HR right at this intensity level, holding your cadence at roughly 90 rpm throughout.
3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each
Repeat the (6.2mi / 10km / 20:00) time trial @75% intensity
After the moderately hard speed set your body will likely be "shocked" into a higher HR with the higher levels of lactate, due to the higher amount of oxygen required to process this waste product. Be sure to hold your HR UNDER 75% on this second effort -- this will help demonstrate the adjustments that your body makes when you push it harder in the midst of a longer aerobic effort.
3 x (1.0mi / 1.5 km / 3:00) @84% w/30 sec recovery after each
This will simulate a higher intensity finish to a longer effort.
COOL DOWN completely, gradually reducing your gearing (holding your cadence @90 rpm) until your HR is about 10 beats lower than the 60% intensity level -- continue pedaling at a reduced cadence (80-85 rpm) until your HR is closer to 50%.

DAILY TOTAL: 1:45
WEEK-TO-DATE: 7:40

Sunday
RUN 1:10
Get your HR intensity up to 70% gradually, then hold it there for the first 40:00. Then include the following:
3 x 3:00 @75% (80-85 SPM) w/7:00 @70% after each
Cool down a bit after your run, but you should complete your cool down by cycling immediately after your run:

BIKE 0:40
Hold your HR near 75% during the transition from running to cycling; you should be experiencing some familiar "heaviness" as the blood concentration changes to different areas of your large leg muscles.
Continue spinning, holding your cadence @90 rpm; cool down the last 10:00, allowing your HR to gradually come back down below 60%, and closer to 50%, by the end...Great week!
DAILY TOTAL: 1:50
WEEK-TO-DATE: 9:30