DISCIPLINE IS REMEMBERING WHAT YOU WANT!

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Mackinaw,IL 
Today
Sunny High 81FLow 64F
  • Temp: 73F
  • Hum: 61%
  • W: 0mph N
THURSDAY
Sunny
High 85F
Low 68F
FRIDAY
Moderate or heavy rain shower
High 86F
Low 67F
SATURDAY
Light rain shower
High 89F
Low 69F
SUNDAY
Sunny
High 85F
Low 70F

    May 17

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

    Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

    Off Day.

      May 18

      Swim
      • 1h 00m
      • 3200.00 yards
      • -----

      WU: 300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke.
      MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses:
      4 x 500 (40”) at aerobic effort (well below T-pace).
      8 x 50 kick (15”) moderate effort.
      CD: 200 easy swim

        May 19

        Bike
        • 2h 00m
        • -----
        • -----

        Breakthrough: Warm up 30 minutes. Then ride 1.5 hours steady at 1/2 IM (ZONE 2/3) pace.

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

        RUN BRICK:
        Run 60' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
        Run after bike....very easy

        Strength
        • 40m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - Bent-Arm Pulldown
          3
          8
          15
          0
          0
        • BACK - Seated row
          3
          8
          15
          0
          0
        • LEGS - Hamstring curl
          3
          8
          15
          0
          0
        • LEGS - Leg Press
          3
          8
          15
          0
          0
        • LEGS - Step Ups
          3
          8
          15
          0
          0

        Sets: 2-3
        Reps: 8-15
        Speed: Fast
        Recovery: 3'-5'
        ALSO: Core #1, 2, and 3
        Stretch in between sets as well.

          May 20

          Bike
          • 1h 00m
          • -----
          • -----
          Run
          • 1h 35m
          • -----
          • -----

          Run 95' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

          Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

            May 21

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

            Breakthrough: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.

            MS: Then 5x400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.

            Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.

            CD: Then swim easy, 100 cool down.

              May 22

              Bike
              • 1h 00m
              • -----
              • -----
              Run
              • 40m
              • -----
              • -----

              BRICK:
              2 x 20' runs - one before the bike, one after the bike. Keep the pace pretty easy, focus on form and turnover. The last 3' of each run, increase intensity to a little under LT.

                May 23

                Bike
                • 1h 00m
                • -----
                • -----
                Run
                • 40m
                • -----
                • -----

                Run 40' - 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).

                Swim
                • 45m
                • 2250.00 yards
                • -----

                WU: 100 drill, 50 kick, 100 drill, 50 kick.
                MS: 3 x 500 at T-pace (45”).
                CD: 100 drill. 50 kick easy. 300 swim good form.

                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


                 May 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

                • June's totals
                • May's totals
                • 2013 totals
                • 2012 totals