TRICLOPICUS POWAH!!!

my planned blog my planned calendar my planned reports
print
The following equipment is nearing replacement:

    May 3

    Bike
    • 1h 00m
    • -----
    • -----

    Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

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

    WU: 10'
    MS: 5x5' Z4-5a. RI: 3'. Try to run right at your LT.
    CD: 10'

      May 4

      Run
      • 55m
      • -----
      • -----

      After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 15 minute cool down. Stretch when done and add in Core 1, 2 or 3.

      Strength
      • 40m

      • EXERCISE

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

      Sets: 2-3
      Reps: 15-20
      Speed: Slow
      Recovery: 1-1.5

      Off Day.

        May 5

        Bike
        • 8h 20m
        • 134.00 miles
        • 16.08 Mi/hr

        Tour de Fire

          May 6

            May 7

            Swim
            • -----
            • 2500.00 meters
            • -----
            Strides/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". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

              May 8

              Bike
              • 1h 00m
              • 20.00 miles
              • -----
              Run
              • -----
              • 6.20 miles
              • -----

                May 9

                Swim
                • -----
                • 2500.00 meters
                • -----
                T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100

                show more

                TRICLOPICUS' Training Plan


                 May 2012 
                SunMonTueWedThuFriSat
                   1 2 3 4 5
                6 7 8 9 10 11 12
                13 14 15 16 17 18 19
                20 21 22 23 24 25 26
                27 28 29 30 31  
                 

                Volume

                Time
                Distance

                Upcoming races

                Totals