There must be a muscle in here somewhere...

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Schroon Lake,NY 
Today
Partly Cloudy High 67FLow 50F
  • Temp: 37F
  • Hum: 100%
  • W: 0mph N
SUNDAY
Light rain
High 63F
Low 53F
MONDAY
Sunny
High 65F
Low 60F
TUESDAY
Patchy light rain in area with thunder
High 64F
Low 61F
WEDNESDAY
Patchy rain nearby
High 64F
Low 62F

    July 25

    Bike
    • 30m
    • -----
    • -----

    30 minutes in full aero position. RPE 3. Do 5x20 second accelerations separated by a few minutes after a warm up period.

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

    Speed day
    wu: 3 x 200 - swim, kick, pull
    main: 16 x 50 odds RPE 4, evens RPE 8-9
    cd: 150 easy

      July 26

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

      60min. 15 wu/wd. 30min tempo at RPE7-8. If you can find a 10K race this weekend, swap this workout with Sunday and race instead. Race should be all out.

        July 27

        Off.

          July 28

          Bike
          • 3h 00m
          • -----
          • -----

          3 hour bike. Keep RPE 3-4. Use race clothes if possible. Use race equipment.

          Run
          • 20m
          • -----
          • -----

          20 minute recovery run after the bike at RPE 2.

            July 29

            Bike
            • 30m
            • -----
            • -----

            30 minutes at RPE 4-5.

            Run
            • 1h 30m
            • -----
            • -----

            90 minutes at RPE 3 using race nutrition/hydration plan.

            Brick: short bike and long run. Use race uniform if possible. This is also a long session to have during the week __________ If you can find a 10K race this weekend, swap this workout with Thursday and race instead. Race should be all out.

              July 30

              Tough, tough week...

                July 31

                Bike
                • 1h 20m
                • -----
                • -----
                Run
                • 50m
                • -----
                • -----
                Brick/Transition practice again! 6 x (R 4:00, B: 10:00, R 4:00 ) This week, treat the first run as RPE3, bike at RPE7, 2nd run at RPE5

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                serendipity's Training Plan


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                Volume

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                Totals

                • June's totals
                • May's totals
                • 2012 totals
                • 2011 totals