DISCIPLINE IS REMEMBERING WHAT YOU WANT!

Mackinaw,IL 
Today
Sunny High 64FLow 47F
  • Temp: 66F
  • Hum: 43%
  • W: 13mph NNW
TUESDAY
Sunny
High 58F
Low 40F
WEDNESDAY
Sunny
High 58F
Low 43F
THURSDAY
Sunny
High 58F
Low 50F
FRIDAY
Partly Cloudy
High 67F
Low 53F

Saturday - 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
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  • -----

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

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

Sunday - 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.

Monday - 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.

Tuesday - 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.

Wednesday - 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.

Thursday - May 24

Strength
  • 40m

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.

Friday - May 25

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

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

sbbotto's Training Plan


 May 2012 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals