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Mackinaw,IL 
Today
Sunny High 80FLow 63F
  • Temp: 81F
  • Hum: 48%
  • W: 13mph SW
WEDNESDAY
Sunny
High 71F
Low 56F
THURSDAY
Overcast
High 60F
Low 38F
FRIDAY
Sunny
High 60F
Low 42F
SATURDAY
Partly Cloudy
High 61F
Low 53F

    April 30

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

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

    Swim
    • 45m
    • 2000.00 yards
    • -----

    WU: 400 swim then 6x50 on 15" rest.
    MS: 10x100 @T-pace +3". Your rest is 15".
    CD: 300 easy.

      May 1

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

      Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1)

      Strength
      • 40m

      • 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

      Sets: 2-3
      Reps: 15-20
      Speed: Slow
      Recovery: 1-1.5'
      ALSO: Core #2 - 2x

        May 2

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

        Breakthrough: On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence

        Swim
        • 45m
        • 2400.00 yards
        • -----

        WU: 300 swim/100 drill
        MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
        CD: 100 ez

        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 3

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

          90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

          Off Day.

            May 4

            Swim
            • 45m
            • 2350.00 yards
            • -----

            WU: 6x50 done as 25 drill of choice, 25 building speed.
            MS: 500 at T-pace (50”)
            5x25 fast (20”)
            400 at T-pace (40”)
            4x25 fast (20”)
            300 at T-pace (30”)
            3x25 fast (20”)
            200 at T-pace (20”)
            2x25 fast (20”)
            100 at T-pace
            CD: 200 easy kicks and swims of your choice.

              May 5

              Bike
              • 2h 30m
              • -----
              • -----

              Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3.

              Strength

              • 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

              Sets: 2-3
              Reps: 15-20
              Speed: Slow
              Recovery: 1-1.5'
              ALSO: Core #2 - 2x

                May 6

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

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

                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.

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                sbbotto's Training Plan


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