On the way to FL 70.3.....

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Eagle River,AK 
Today
Partly Cloudy High 54FLow 45F
  • Temp: 45F
  • Hum: 93%
  • W: 0mph N
FRIDAY
Sunny
High 60F
Low 46F
SATURDAY
Sunny
High 61F
Low 41F
SUNDAY
Sunny
High 63F
Low 40F
MONDAY
Sunny
High 61F
Low 42F

    June 15

    Bike
    • 1h 30m
    • -----
    • -----

    Bike LT Test
    Assess Fitness
    BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor. Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 30 minutes.

    Swim
    • 35m
    • 2000.00 yards
    • -----

    Speed
    WU: 2 x 100IM on 20" rest.
    MS: Twisters
    1 x 100 on 1:50,
    2 x 100 on 1:45,
    3 x 100 on 1:40,
    4 x 100 on 1:35,
    5 x 100 on 1:30.
    CD: 300

    IM - Individual Medley - Fly, back, breast, free. Twisters - The twisters mean the set 'twists' down and gets faster (or the rest gets shorter). So you look at the wall clock or your watch, and 1:50 after you leave for #1, you go again. 1:45 after you leave on #2, you go again, and so on...

      June 16

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

      Endurance
      75' ride on a flat course. Keep HR in Zone 1-2.

      Run
      • 1h 00m
      • -----
      • -----

      Endurance
      Run 60' 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.

        June 17

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

        Endurance
        Run 30' 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.

        Swim
        • 1h 00m
        • 3100.00 yards
        • -----

        Endurance
        WU: 300 swim & 4x75 choice (free or non free) on 10".
        MS:
        4x400 pull with 60" rest.
        2x100 kick with 20" rest.
        10x50 on 10" rest.
        CD: 200

        Strength
        • 1h 15m

        • 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'

        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. 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.

          June 18

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

          Big Gear
          Power
          WU: 15'
          MS: 12x1' seated Big Gear - with 1' recovery.
          CD: 15'

          Run
          • 1h 00m
          • -----
          • -----

          Strength
          Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

            June 19

            Swim
            • 1h 00m
            • 2800.00 yards
            • -----

            Endurance
            WU: 400
            MS:
            3 * 200 0:45 rest
            8 * 25 kick :10 rest
            4 * 100 0:25 rest
            8 * 25 kick :10 rest
            5 * 50 :10 rest
            100 loosen easy swim
            6 * 75 pull with paddles 0:20 rest
            CD: 200 easy

            Strength
            • 1h 15m

            • 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.

              June 20

              Bike
              • 40m
              • -----
              • -----

              Trainer
              Isolated Leg Training (ILT)
              WU: 10'
              MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this up to 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

              You may start out being able to only hold 75-80 RPMS but over time your cadence will increase. Hang in there!

              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.

              Swim
              • 30m
              • 1500.00 yards
              • -----

              Recovery
              Easy swim.
              WU: 500
              MS: 500 pull w/paddles.
              10x50 on 20" rest.
              Swim easy and focus on form.

              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. 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.

                June 21

                Off!
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                robingray_260's Training Plan


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