DISCIPLINE IS REMEMBERING WHAT YOU WANT!

my planned blog my planned calendar my planned reports
print
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 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

        May 9

        Run
        • 1h 15m
        • -----
        • -----

        Breakthrough: On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence.

        Swim
        • 45m
        • 2200.00 yards
        • -----

        WU: 400 swim then 6x50 on 15" rest.
        MS: 12x100 @T-pace. Your rest is 15".
        CD: 300 easy.

        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 10

          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 11

            Run
            • 50m
            • -----
            • -----

            WU: 15' includes 4x20" strides
            MS: Then 25' tempo run at LT or 5k could be substituted.
            CD: 10'
            Stretch when done and add in Core 1, 2 or 3.

            Swim
            • 45m
            • 2225.00 yards
            • -----

            WU: 500
            MS: 5x100 on 10" rest.
            10x50 on 30" rest.
            15x25 on 45" rest. These are all done at an all out effort.
            Last set is 5x50 kick on 10" rest.
            CD: 100

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

              May 12

              Bike
              • 3h 00m
              • -----
              • -----

              3 hour ride - first hour is Zone 1, 2nd hour is Zone 2, last hour is Zone 1.

              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

                May 13

                Run
                • 1h 20m
                • -----
                • -----

                Run 80' - very easy - Zone 1

                Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.

                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

                Actual vs Planned

                Time

                Upcoming races

                Totals

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