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Schroon Lake,NY 
Today
Light rain shower High 71FLow 62F
  • Temp: 57F
  • Hum: 100%
  • W: 0mph N
WEDNESDAY
Partly Cloudy
High 79F
Low 62F
THURSDAY
Light rain shower
High 69F
Low 48F
FRIDAY
Sunny
High 62F
Low 35F
SATURDAY
Sunny
High 60F
Low 34F

    May 19

    Bike
    • 1h 00m
    • -----
    • -----

    60 minutes easy alternating every 10 minutes from big ring to small.

    Run
    • 45m
    • -----
    • -----

    45 minutes easy running.

    Swim
    • 30m
    • -----
    • -----

    30 minutes nonstop at RPE 5. This should be a hard effort but only hard enough where you can maintain the pace for the whole 30 minutes.

    Reverse tri order, back to back if you can schedule it...

      May 20

      Swim
      • 1h 15m
      • -----
      • -----

      Race-specific
      wu: 4 x 75, last 25 in each is backstroke.
      main: 4 x 750, all at RPE 4-5
      cd: 3 x 50 easy (swim, kick, swim)

        May 21

        Bike
        • 1h 15m
        • -----
        • -----

        75 minutes mostly even paced ride. Do some 60 second accelarations (same as running strides) every 8 minutes, settle back into RPE 3 otherwise.

        Swim
        • 30m
        • -----
        • -----

        Speed day
        wu: 100swim, 100 pull, 100 kick, 100 swim
        main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
        cd: 3 x 50, each slower than last

        This week's focus is the run. Be careful to stretch well after all sessions and warm up and down competely--we don't want any injuries to creep up. Also the 2 intense workouts this week: the run session on Tuesday and the bike session on Friday. If you currently are having any problems with run injuries, eliminate sessions completely or reduce the time of some sessions and reduce efforts of all to RPE 2-3. Next week is a big bike week...this week get any maintenance issues out of the way and also schedule an aero position fitting at your local shop if you have never had one.

          May 22

          Run
          • 1h 20m
          • -----
          • -----

          80 minute tempo workout
          wu: 20minutes RPE 3
          main: 5 x (6t, 2r)
          cd: 20 minutes RPE 3

            May 23

            Run
            • 30m
            • -----
            • -----

            30 minutes at RPE 3.

            Swim
            • 1h 00m
            • -----
            • -----

            Race-specific
            2 x 1200 steady at RPE 4

              May 24

              Run
              • 1h 00m
              • -----
              • -----

              60 minute solid endurance of RPE 3-4. Stretch, stretch, stretch!

              Swim
              • 30m
              • -----
              • -----

              Pyramid
              50-100-200-300-400-300-200-100-50
              50s-back
              100s-free
              200s-kick
              300s-free, bilateral breathing
              400s-free

                May 25

                Bike
                • 1h 15m
                • -----
                • -----

                75 minutes:
                wu: 10 minutes RPE 3
                main: 4x (12t, 3r) 12t at RPE 5, 3r at RPE 2
                cd: 5 minutes easy spin RPE 2

                Run
                • 30m
                • -----
                • -----

                30 minutes easy run.

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                serendipity's Training Plan


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