Its not a sport, Its a lifestyle

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Houston,TX 
Today
Sunny High 84FLow 74F
  • Temp: 84F
  • Hum: 66%
  • W: 0mph SSE
SATURDAY
Sunny
High 82F
Low 72F
SUNDAY
Partly Cloudy
High 84F
Low 69F
MONDAY
Sunny
High 83F
Low 69F
TUESDAY
Partly Cloudy
High 83F
Low 71F

    August 19

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

    Endurance
    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 20

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

      Recovery
      Very Easy
      45
      Easy spin for 45' in small chain ring.

      Swim
      • 1h 00m
      • 2400.00 yards
      • -----

      Endurance - KEY WORKOUT
      60
      2400
      WU: 400
      MS:
      8 * 25 ez/hard
      8 * 100 on 1:00 rest - go thru the following set twice
      1.) 75ez - 25 fast
      2.) 50ez - 50 fast
      3.) 25ez - 75 fast
      4.) 100 fast
      200 loosen (easy swim)
      6 * 100 pull on 1" 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.

        August 21

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

        Run Hill Repeats
        Strength
        50
        WU: 15'
        MS: Then run 1x10' up a hill. HR on the uphills can hit low Z4, recover on the downhills. Keep HR in Zone 1-2 otherwise.
        CD: 15'
        Stretch when done.

          August 22

          Strength
          • 45m

          • EXERCISE

            Sets
            Min
            reps
            Max
            reps
            Min
            wt.(lb)
            Max
            wt.(lb)
          • BACK - Bent-Arm Pulldown
            2
            12
            15
            0
            0
          • BACK - Seated row
            2
            12
            15
            0
            0
          • LEGS - 2 Leg Squats
            2
            12
            15
            0
            0
          • LEGS - Hamstring curl
            2
            12
            15
            0
            0
          • LEGS - Leg Extensions
            2
            12
            15
            0
            0
          • LEGS - Leg Press
            2
            12
            15
            0
            0

          Sets 1-2
          Reps 12-15
          Speed Slow
          Recovery 1-1.5'
          AND Core #1 - 2x
          Time 45

            August 23

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

            Run Base
            Endurance
            45
            Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done

            Swim
            • 30m
            • 1500.00 yards
            • -----

            Swim Form
            Form
            30
            1500
            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. 5 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 24

              Bike
              • 1h 15m
              • -----
              • -----

              Recovery
              Very Easy
              75
              Easy spin for 75' in small chain ring.

                August 25

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

                Run Base - KEY WORKOUT
                Endurance
                90
                Run 90' 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.

                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.

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                awal1'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