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Woodstock,GA 
Today
Sunny High 80FLow 47F
  • Temp: 70F
  • Hum: 25%
  • W: 4mph WSW
SUNDAY
Sunny
High 83F
Low 54F
MONDAY
Sunny
High 84F
Low 62F
TUESDAY
Sunny
High 83F
Low 59F
WEDNESDAY
Sunny
High 83F
Low 57F

    June 11

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

    45 minutes. 10 minute warm up, then do 20 second strides* before returning to RPE 3 pace. Repeat strides every 5 minute until end of run.

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

    Long day
    wu: 6 x 100, concentrating on different part of stroke each 100
    main: 4 x 500, keeping each 500 even pace
    cd: 2 x 150 pull

    This week we introduce Neuro Speed….training the body to move fast and efficient while not stressing the body. We'll do this on the run through strides(also called accelerations). Strides are short efforts of running fast by slowly accelerating allowing fast, quick footstrikes and an efficient form on the upper body. These strides only last 20-30 seconds but are not run "hard" By slowly accelerating from normal run pace to near top speed, but over a very short time, you should not feel at all fatigued but your body will begin to neurologically what it feels like to be swift--think cheetah!

      June 12

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

      60 minutes road or trainer, like last week this is all small chainring work, low effort.

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

      45 minutes easy pace, RPE 3

        June 13

        Swim
        • 40m
        • -----
        • -----

        Race-specific
        wu: 4 x 50 continuous, odds are breathe every side, evens bilateral.
        main: 2 x 1000, 1 is RPE4, 2 is RPE 6
        cd: 250 easy

          June 14

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

          Long run again, easy pace.

            June 15

            Bike
            • 55m
            • -----
            • -----

            55 minutes, on the trainer if possible:
            wu: 10:00 at RPE 2-3
            main: 4 x ( 8:00 at RPE 4-5 fast spinning, 2:00 at RPE 2)

            cd: 5:00 work down to RPE 3 then RPE 2 to finish

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

            Speed day
            wu: 300 continuous. concentrate on form weaknesses.
            main: 10 x 100 descend 1-5 and 5-10
            cd: 200 continuous, alternate 50kick, 50 swim)

              June 16

              OFF--rest.

                June 17

                Bike
                • 2h 00m
                • -----
                • -----

                Long bike again this Sunday. Try to find couple hills to throw in but keep climbing efforts seated.

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                andersp's Training Plan


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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals