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View albumIts nice to mediocre in three different sports. 
April 16
April 17
Off Day!
April 18
Run
- 1h 30m
- -----
- -----
Run Base
Endurance
90
Run 1.5 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:00. The last 30' are at race pace. Think about form and running pretty. Stay hydrated and eat! 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.
April 19
Day Off!
April 20
Run
- 45m
- -----
- -----
Run Base
Endurance
45
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.
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.
April 21
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 1, 2 or 3.
April 22
Rest Day!
dexter's Training Plan
My friends
April 2012 
Volume
Time
Distance
Actual vs Planned
Time
Upcoming races
- Tupper Lake Tinman Triathlon - Half Iron Course (Triathlon)6/29/2013 Tupper Lake, New York
- Peasantman™ Steel Distance Triathlons (Triathlon)8/18/2013 Penn Yan, New York
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Raise LT
Race Specific
55
WU: 10'
MS: 6x5' at LT w/1' recovery.
CD: 10'