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View albumCreative and Inspiring Blog Title
August 23
August 24
Bike
- 1h 00m
- -----
- -----
1 hour mix of RPE 3 and RPE 5 throughout session. Try to avoid hills after yesterdays long run.
Swim
- 1h 00m
- -----
- -----
Open water continuous swim, practice sighting and swimming straight.
August 25
OFF!
August 26
Bike
- 2h 30m
- -----
- -----
Long bike. Keep RPE 3-4 and include as many hills as you can find.
Run
- 20m
- -----
- -----
Recovery run afterwards the bike at RPE 2.
August 27
Week Goals
Good form on swims. Reduce food intake from last week.
Take today OFF!
August 28
Bike
- 30m
- -----
- -----
30 minutes all in small chainring.
Wu: 10 spinning at RPE 3
main: 3x (3t,3r) 3t at RPE 3, 3r at RPE 2
cd: continue cool down until 30 minutes are up. RPE 2
Run
- 30m
- -----
- -----
Easy run at RPE 3
August 29
Run
- 30m
- -----
- -----
RPE 3. When finished with run, do 6 x 20 second
strides.
Swim
- 30m
- -----
- -----
Recovery swim
5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
150 easy
mscotthall's Training Plan
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August 2012 
Volume
Time
Distance
Actual vs Planned
Time
Upcoming races
- Ironman 70.3 Eagleman Triathlon (Triathlon)6/9/2013 Cambridge, Maryland
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- Riverhead Rocks Olympic Distance Triahtlon (Triathlon)7/21/2013 Riverhead, New York
- Mighty Hamptons Triathlon (Triathlon)9/15/2013 Sag Harbor, New York
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Long run. Maintain RPE of 3 throughout. Use
nutrition/hydration you worked on in past weeks. Long stretch afterwards and hearty recovery meal of carbs and protein.