DISCIPLINE IS REMEMBERING WHAT YOU WANT!

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Mackinaw,IL 
Today
Mist High 63FLow 38F
  • Temp: 52F
  • Hum: 82%
  • W: 7mph ENE
FRIDAY
Sunny
High 68F
Low 44F
SATURDAY
Overcast
High 67F
Low 48F
SUNDAY
Heavy rain
High 64F
Low 56F
MONDAY
Moderate or heavy rain in area with thunder
High 64F
Low 63F

    August 13

    Run
    • 1h 00m
    • -----
    • -----

    Breakthrough: Grass intervals. Warm up + 4 pick-ups. Then 5x3 minutes with 3 minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.

    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.

      August 14

      Bike
      • 1h 30m
      • -----
      • -----

      WU: 30'
      MS: 5' hard (Zone 4), 3' easy. Do this 5x.
      CD: 20'

        August 15

        Run
        • 1h 30m
        • -----
        • -----

        Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

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

        MS: 4x200 no warm up on 30" rest - these are at moderate to HARD pace - just like the beginning of the race.
        Then 500 at race pace. Rest 1'
        Then 6x200 at race pace with 30" rest.
        CD: 100

          August 16

          Off Day!

            August 17

            Bike
            • 2h 00m
            • -----
            • -----

            WU: 20 minutes Zone 1
            MS: Then Zone 3 on the flats and 4 on any hills.

            Run
            • 20m
            • -----
            • -----

            WU: 10'
            MS: 4x20" fast (5k pace) with a full recovery between each.

              August 18

              Swim
              • 1h 15m
              • 4200.00 yards
              • -----

              WU: 600
              MS: 9x200 on 20" rest:
              -Descend 1-3, 4-6, 7-9
              100 easy loosen
              9x100 on 15" rest
              -Descend 1-3, 4-6, 7-9
              100 easy loosen
              400 pull w/paddles
              4x25 ez/fast on 20" rest
              CD: 200

              'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast.

                August 19

                Run
                • 35m
                • -----
                • -----

                WU: 10'
                MS: 6x90" at 10k race effort - RI: 1'
                CD: 10'

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                sbbotto's Training Plan


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