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The following equipment is nearing replacement:

    May 19

    Run
    • 40m
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    RUN BRICK
    Run 40' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

    '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.

      May 20

      Bike
      • 3h 30m
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      • -----

      Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.

      Run
      • 1h 00m
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      Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up. Next 30' is 10 x (1' hard - 5K pace, 2' easy - marathon pace). Return to Zone 1-2 for last 15'. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

      Swim
      • 30m
      • 1500.00 meters
      • -----

      WU: 500
      MS: 500 pull, 8x50 fast on 20" rest
      CD: 100

      '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 21

        Bike
        • 1h 45m
        • 31.00 miles
        • 17.71 Mi/hr
        Run
        • 30m
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          May 22

          Run
          • 30m
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          Swim
          • 1h 30m
          • 4114.80 meters
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          WU: 1000 swim & 4x100 on :20 rest.
          MS: 3x800 on :30 rest.
          After last 800, you are going to pull an easy 300.
          Last set is 8 x25 on 1:00 as fast as you can.
          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.

            May 23

            Bike
            • 1h 40m
            • 32.00 miles
            • 19.20 Mi/hr
            Run
            • 45m
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            WU: 15'
            MS: 15' of running with a fast pick up for 30" every 3:00 - so 30" cruise pace, recover for 2:30, do another pick up.
            CD: 15' Z1

            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.

              May 24

              Run
              • 30m
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              Swim
              • 1h 00m
              • 2880.36 meters
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              WU: 400
              MS: 6x50 builds (each one gets faster) on 30" rest.
              Then 4x(4x100)
              - #1 RI = 20"
              - #2 RI = 15"
              - #3 RI = 10"
              - #4 RI = 5"
              Swim 200 ez.
              Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
              CD: 200

                May 25

                Run
                • 30m
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                Off Day.

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                Av8rTx's Training Plan


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