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View albumOn the way to FL 70.3.....
May 23
May 24
May 25
- 40m
- -----
- -----
Big Gear
Power
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5'
- 50m
- 2200.00 yards
- -----
Speed
WU: 300 w/drills.
MS:
20x50 Z4, on 20" rest
10x50 sprint first 25, easy 25 on 15" rest.
300 Z3
CD: 100
May 26
- 1h 00m
- -----
- -----
Bike Base
Endurance
60' ride on a flat course. Keep HR in Zone 1-2.
- 40m
- -----
- -----
Run Base
Endurance
Run 40' 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.
May 27
- 45m
- 1600.00 yards
- -----
Speed
WU: 300 & 6x50 on 10" rest.
MS: 8x100 on 20" rest.
CD: 200.
May 28
- 40m
- -----
- -----
Big Gear
Power
WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'
- 15m
- -----
- -----
Run Base
Endurance
Run 15' 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.
May 29
- 30m
- 1400.00 yards
- -----
Speed
WU: 300 & 6x50 on 10" rest.
MS: 6x100 on 20" rest.
CD: 200
robingray_260's Training Plan
Add to friends
May 2012 
Volume
Actual vs Planned
Upcoming races
- Ironman 70.3 Florida (Triathlon)5/19/2013 Haines City, Florida
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- Chicago Marathon (Run)10/13/2013 Chicago, Illinois
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Trainer
Efficiency
WU: 10'
MS: 4' at 100 RPM. 3' at 110 RPM. 2' at 120 RPM or highest sustainable RPM
CD: 10'
Run Speed
Speed/Efficiency
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.
Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.