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View albumSummer Tri Plan
July 23
July 24
Bike
- 30m
- -----
- -----
After WU do 4 x 90 seconds 85-90% effort by RPE)
(3 minute recoveries). Very easy cool down and stretch.
July 25
Run
- 30m
- -----
- -----
WU: 10'
MS: Then 4x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'
Swim
- 30m
- 1200.00 yards
- -----
WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
CD: 200
July 26
Off Day!
July 27
Bike
- 30m
- -----
- -----
After warming-up do 4 x 90 seconds at race effort (3.5-minute recoveries). Cool down very easily and stretch.
Run
- 20m
- -----
- -----
Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.
Swim
- 30m
- 1000.00 yards
- -----
Continuous open water swim. Try to think about keeping good form like you're in a pool. Little head movement, good body roll, long follow through, high elbow recovery, etc. Practice sighting too - pick a point and try to get to it sighting as little as possible.
July 28
Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30".
July 29
Off Day!
cwpeters' Training Plan
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July 2012 
Volume
Time
Distance
Actual vs Planned
Time
Upcoming races
- Englewood YMCA Triathlon (Triathlon)7/13/2013 Englewood, Florida
- Top Gun Triathlon (Triathlon)7/27/2013 St. Petersburg, Florida
- Galloway Captiva Triathlon (Triathlon)9/15/2013 Captiva, Florida
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Stay with a smooth pedaling stroke and keep your HR aerobic!
WU: 10'
MS: Then 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'
WU: 300 & 6x50 on 10" rest.
MS: 6x100 on 20" rest.
CD: 200