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Farmington,MN 
Today
Overcast High 57FLow 49F
  • Temp: 52F
  • Hum: 87%
  • W: 7mph ESE
SUNDAY
Light rain shower
High 62F
Low 55F
MONDAY
Overcast
High 62F
Low 61F
TUESDAY
Thundery outbreaks in nearby
High 64F
Low 65F
WEDNESDAY
Thundery outbreaks in nearby
High 62F
Low 61F

    August 8

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

    Run Base
    Endurance
    45
    Run 45': - 15' Z1, 15' Z2, 10' Z3, 5' Z1.

    Swim
    • 30m
    • 1800.00 yards
    • -----

    Form
    30
    1800
    WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

    MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.

    CD: 200 easy alternating 50 pull, 50 swim.

    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. 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

      August 9

      Off Day!

        August 10

        Bike
        • 1h 00m
        • -----
        • -----

        Bike Strength
        Strength
        60
        60' 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.

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

        Run Speed
        Speed/Efficiency
        40
        WU: 10'
        MS: 8-12 x 15" pick-ups, (strides) - about as fast as 5k pace - quick NOT all out -with FULL recovery, these are meant to be very fast.
        CD: 10'
        Stretch when done and add in Core training.

        Swim
        • 45m
        • 1100.00 yards
        • -----

        Form Swim
        Easy
        45
        1100
        WU: Swim 4 laps (200 yds) warm up.
        MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
        CD: Then swim 100 yards easy cool down.

          August 11

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

          Bike Base
          Endurance
          30
          Ride on a flat course. Keep HR in Zone 1-2.

          Run
          • 1h 10m
          • -----
          • -----

          Run Base
          Strength
          70
          Run 70' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

            August 12

            Bike
            • 45m
            • -----
            • -----

            Trainer
            High RPM Spin
            45
            WU: 10'
            MS: 25' at 105+ RPMS.
            CD: 10'

            Run
            • 30m
            • -----
            • -----

            Endurance
            30
            Run very easy or cross train for 1 hour - bike or swim is ok.

            Strength
            • 1h 15m

            • 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

            Period AA
            Sets 2-3
            Reps 15-20
            Speed Slow
            Recovery 1-1.5'
            PLUS Core #2 - 2x

              August 13

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

              Run Hill Repeats
              Strength
              75
              WU: 15'
              MS: Then run 10x2' up a hill. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
              CD: 15'
              Stretch when done and add in Core training.

              Swim
              • 45m
              • 1800.00 yards
              • -----

              Pacing
              Speed/Taper
              45
              1800
              WU: 300 & 6x50 on 10" rest.
              MS: 10x100 on 20" rest.
              CD: 200

              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.

                August 14

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

                Bike Base
                Endurance
                30
                Ride on a flat course. Keep HR in Zone 1-2.

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

                Run Base
                Endurance
                20
                Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

                Strength
                • 1h 15m

                • 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

                Period AA
                Sets 2-3
                Reps 15-20
                Speed Slow
                Recovery 1-1.5'
                PLUS Core #2 - 2x

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                sparco's Training Plan


                 August 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

                • May's totals
                • April's totals
                • 2013 totals
                • 2012 totals