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Eagle River,AK 
Today
Sunny High 51FLow 33F
  • Temp: 49F
  • Hum: 41%
  • W: 6mph SW
THURSDAY
Partly Cloudy
High 53F
Low 40F
FRIDAY
Partly Cloudy
High 52F
Low 44F
SATURDAY
Sunny
High 55F
Low 43F
SUNDAY
Sunny
High 56F
Low 44F

    May 7

    Bike
    • 35m
    • -----
    • -----

    Big Gear
    Power
    WU: 5'
    MS:
    4x30" sprint - with 1' recovery
    4x1' sprints - standing with 2' recovery
    4x30" sprint again with 1' recovery.
    CD: 5'

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

    Speed/Efficiency
    30' 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.

      May 8

      Swim
      • 30m
      • 2300.00 yards
      • -----

      Form
      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.

      Strength
      • 45m

      • EXERCISE

        Sets
        Min
        reps
        Max
        reps
        Min
        wt.(lb)
        Max
        wt.(lb)
      • BACK - Bent-Arm Pulldown
        3
        15
        20
        0
        0
      • BACK - Seated row
        3
        15
        20
        0
        0
      • LEGS - 2 Leg Squats
        3
        15
        20
        0
        0
      • LEGS - Hamstring curl
        3
        15
        20
        0
        0
      • LEGS - Leg Extensions
        3
        15
        20
        0
        0
      • LEGS - Leg Press
        3
        15
        20
        0
        0

      Core #2 - 2x
      Speed Slow
      Recovery 1-1.5'

      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 9

        Bike
        • 30m
        • -----
        • -----

        Trainer
        High RPM Spin
        WU: 10'
        MS: 10' at 105+ RPMS.
        CD: 10'

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

        Endurance
        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 10

          Off!

            May 11

            Bike
            • 1h 15m
            • -----
            • -----

            Race Day Simulation
            Sprint
            Warm up for 10' before the race, make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and set your bike in the right gear for the start of the race. Take the first few miles out easy, and ease into the ride. Remember to eat/drink during the ride.

            Run
            • 40m
            • -----
            • -----

            Race Day Simulation
            Sprint
            Warm up for 10'-15' before the race and do 3-4 quick pick ups - stay loose and calm. Go over your race day plan in your head. Feel strong and confident. After the race get a 10' cool down.

            Swim
            • 25m
            • 1000.00 yards
            • -----

            Race Day Simulation
            Sprint
            Warm up for 10' and race a .5k - (warm up for at least 500 yds) - if you can - throw in a few 50s - just to get your HR up and ready to race from the get go! Pick a straight line, get on some fast feet and Good Luck!

              May 12

              Bike
              • 30m
              • -----
              • -----

              Recovery
              Very Easy
              Easy spin for 30' in small chain ring.

                May 13

                Swim
                • 1h 10m
                • 3200.00 yards
                • -----

                Endurance
                WU: 200
                MS:
                400 moderate, rest 0:20
                600 mod-hard, rest 0:30
                800 hard (neg split the 400), rest 0:30
                600 mod-hard, rest 0:30
                400 moderate, rest 0:20
                CD: 200 easy

                Strength
                • 45m

                • EXERCISE

                  Sets
                  Min
                  reps
                  Max
                  reps
                  Min
                  wt.(lb)
                  Max
                  wt.(lb)
                • BACK - Bent-Arm Pulldown
                  3
                  15
                  20
                  0
                  0
                • BACK - Seated row
                  3
                  15
                  20
                  0
                  0
                • LEGS - 2 Leg Squats
                  3
                  15
                  20
                  0
                  0
                • LEGS - Hamstring curl
                  3
                  15
                  20
                  0
                  0
                • LEGS - Leg Extensions
                  3
                  15
                  20
                  0
                  0
                • LEGS - Leg Press
                  3
                  15
                  20
                  0
                  0

                Core #2 - 2x
                Speed Slow
                Recovery 1-1.5'

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                robingray_260's Training Plan


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