DISCIPLINE IS REMEMBERING WHAT YOU WANT!

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Mackinaw,IL 
Today
Sunny High 81FLow 63F
  • Temp: 75F
  • Hum: 65%
  • W: 7mph WSW
WEDNESDAY
Light rain shower
High 74F
Low 62F
THURSDAY
Overcast
High 74F
Low 56F
FRIDAY
Sunny
High 62F
Low 45F
SATURDAY
Partly Cloudy
High 63F
Low 53F

    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

            May 26

            Bike
            • 1h 00m
            • -----
            • -----
            Run
            • 30m
            • -----
            • -----

            Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.

            'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

              May 27

              Run
              • 1h 50m
              • -----
              • -----

              Breakthrough: Long warm up of 20'. Cruise intervals. On a moderate hill ( about 4-6% grade) run 6 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form! After last hill, run 10' on a flat stretch at Z3, and then a nice easy 20' cool down.

                May 28

                Bike
                • 30m
                • -----
                • -----

                Easy spin for 30' in small chain ring.
                Later in the day - to help the legs recover from the run.

                Swim
                • 1h 00m
                • 2600.00 yards
                • -----

                MS: 4x200 no warm up on 45" rest.
                Then 500 at race pace. Rest 1'
                Then 6x200 at race pace with 30" rest.
                CD: 100

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                sbbotto's Training Plan


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