DISCIPLINE IS REMEMBERING WHAT YOU WANT!

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Mackinaw,IL 
Today
Sunny High 68FLow 47F
  • Temp: 54F
  • Hum: 54%
  • W: 4mph NNE
SATURDAY
Partly Cloudy
High 63F
Low 54F
SUNDAY
Patchy light drizzle
High 64F
Low 62F
MONDAY
Light rain shower
High 64F
Low 64F
TUESDAY
Sunny
High 64F
Low 61F

    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.

              May 7

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

              Run 40' - Warm up for at least 10' before the first stride. Run 10x30 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
              • 1h 00m
              • 3000.00 yards
              • -----

              WU: 400 swim/ 100 drill
              MS: 5x (400 at T-pace minus 3 seconds, 100 drill, so 500 total)
              CD: Whirlpool 10'

                May 8

                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

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                sbbotto's Training Plan


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