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Portsmouth,VA 
Today
Light rain shower High 80FLow 69F
  • Temp: 71F
  • Hum: 86%
  • W: 0mph SSW
WEDNESDAY
Sunny
High 82F
Low 71F
THURSDAY
Light rain shower
High 79F
Low 66F
FRIDAY
Sunny
High 78F
Low 51F
SATURDAY
Sunny
High 65F
Low 53F

    May 17

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

    Strength/Pacing
    Endurance
    30
    Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done.

    Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

      May 18

      Swim
      • 30m
      • 2300.00 meters
      • -----

      Swim Form
      Form
      30
      2300
      WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

      MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.

      CD: 200 easy alternating 50 pull, 50 swim.

      Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

        May 19

        Bike
        • 3h 30m
        • -----
        • -----

        Bike Base - KEY WORKOUT
        End
        210
        3.5 hour ride. Try to do this on a course that simulates the race course. Use your planned race day nutrition. Start steady and build into it. During the ride do 3x20' at race effort, about 10-15 beats under LT. Make sure to drink and eat after this to recover well.

          May 20

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

          Run Base - KEY WORKOUT
          Endurance
          90
          Run 90' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

          Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

            May 21

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

            Run Base
            Endurance
            45
            Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

            Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

              May 22

              Swim
              • 1h 20m
              • 3200.00 meters
              • -----

              Endurance
              80
              3200
              WU: 300 Free
              MS:
              12x25 on 10" rest.
              400 easy
              4x100 on 10" rest.
              4x100 RI (rest interval): 20"
              2x200 RI: 30"
              8x50 RI: 20"
              400 easy
              CD: 200

                May 23

                Run
                • 50m
                • -----
                • -----

                Run Pacing
                Pace
                50
                WU: 10'
                MS: 8x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
                CD: 10'

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                sdanaher's Training Plan


                 May 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals