Ironman Lake Tahoe - Week 11

Monday - Strength 1:00 PE (Power Endurance - strength with velocity)
- same exercises as MS, but 65-85% of max, explosive movement, 8-15 reps per set
==> run :15
        bike :30

Tuesday - Swim 1:15 E (speed)
              - Run 1:00TM #1 or S2 (pickups)
==> run 1:30

Wednesday - Strength 1:30 PE + Plyo #1:
four square set up:
  2 | 3
  -----
  1 | 4

set 1: 2-4 x :20 1->2->1
set 2: 2-4 x :20 1->4->1
set 3: 2x (1->2->3->4)x4
set 4: 2x (1->2->3->4)x4 
==> run :50

       Swim 1:00 (47 laps)

Thursday - Swim 1:15 M
                - Run :30 E2
==> bike :15 (flat)

        Walk 1:00 (with bike)

Friday - Bike 1:00 S1 (step ups)
==>   bike :20 (bike fitting)

Saturday - Swim 1:15 E2
               - Run 1:30 E4
==> bike :20  (little spin around with new bike)

Sunday - Bike 2:00 E2
==> run 2:00

Total Time:     12:15
Actual Time:    8:00

Start Weight:  227.0 26.0
End Weight:   227.0 26.0