DISCIPLINE IS REMEMBERING WHAT YOU WANT!

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Mackinaw,IL 
Today
Partly Cloudy High 83FLow 63F
  • Temp: 73F
  • Hum: 65%
  • W: 4mph ESE
SUNDAY
Sunny
High 89F
Low 65F
MONDAY
Sunny
High 87F
Low 70F
TUESDAY
Moderate or heavy rain shower
High 86F
Low 68F
WEDNESDAY
Patchy rain nearby
High 84F
Low 60F

    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.

              May 14

              Swim
              • 45m
              • 2000.00 yards
              • -----

              Breakthrough:
              WU: 500 as you would before a race.
              MS: Then swim a 1000m/yd time trial all out. Record TT time.
              CD: 500

                May 15

                Run
                • 45m
                • -----
                • -----

                WU: 15'
                MS: 15' run on a flat course or treadmill @ Zone 2
                CD: 15'

                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.

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                sbbotto's Training Plan


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