DISCIPLINE IS REMEMBERING WHAT YOU WANT!

my planned blog my planned calendar my planned reports
print
Mackinaw,IL 
Today
Patchy rain nearby High 82FLow 68F
  • Temp: 75F
  • Hum: 61%
  • W: 12mph SSW
TUESDAY
Partly Cloudy
High 82F
Low 63F
WEDNESDAY
Light rain shower
High 74F
Low 57F
THURSDAY
Overcast
High 64F
Low 40F
FRIDAY
Sunny
High 65F
Low 48F

    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.

              May 24

              Strength
              • 40m

              • EXERCISE

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

              Sets: 2-3 Reps: 8-15 Speed: Fast Recovery: 3

              Actively focus on recovery today: 1) stay off of legs all you can 2) watch nutrition closely (healthy carbs, lean protein, and good fats) 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

                May 25

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

                WU: 300 & 6x50 on 10" rest.
                MS: 20x100 on 20" rest
                CD: 200

                show more

                sbbotto's 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