Swim Smart, Bike Hard, Run Tough!!!

my planned blog my planned calendar my planned reports
print
The following equipment is nearing replacement:
Concord,NC 
Today
Light rain shower High 77FLow 63F
  • Temp: 64F
  • Hum: 94%
  • W: 0mph N
MONDAY
Moderate or heavy rain shower
High 78F
Low 64F
TUESDAY
Sunny
High 78F
Low 64F
WEDNESDAY
Sunny
High 79F
Low 65F
THURSDAY
Light rain shower
High 79F
Low 66F

    May 23

    Strength
    • 1h 15m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BACK - One Arm Row
      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

      May 24

      Swim
      • 1h 05m
      • 3250.00 yards
      • -----

      Form Swim
      Speed/Endurance
      65
      3250
      WU: 400
      MS:
      6x75 on 20" rest - moderate pace.
      12x100 on 10" rest.
      200 easy.
      8x100 on 30" rest. The 100 is swum as follows:
      - 1st 25 is a drill.
      - 2nd 25 is kick (no board).
      - 3rd 25 is swim.
      - 4th 25 is sprint.
      CD: 200

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

        May 25

        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 26

          Bike
          • 50m
          • -----
          • -----

          Bike ME
          Muscular Endurance
          50
          WU: 15'wu
          MS: 5x3' w/ 1' RI:
          #1 End at middle RPE 7
          #2 End at upper RPE 7
          #3 End at lower RPE 8
          #4 End at upper RPE 8
          #5 Build to RPE 8.5/9 in first 45s and hold
          CD: 15'

            May 27

            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 28

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

              Bike Base
              Endurance
              60
              Ride on a flat course. Keep RPE at 5-6 out of 10.

              Strength
              • 1h 15m

              • EXERCISE

                Sets
                Min
                reps
                Max
                reps
                Min
                wt.(lb)
                Max
                wt.(lb)
              • BACK - One Arm Row
                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

                May 29

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

                Run TT
                Assess Fitness
                40
                After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. This can be run on track the or measured course (flat). Record the time/distance and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.

                Swim
                • 50m
                • 1750.00 yards
                • -----

                Endurance
                Speed
                50
                1750
                WU: 300
                MS:
                5x50 (sprint 1st 25) - on 20" rest
                4x:
                - 2x50 RPE 7 (15" rest)
                - 1x100 RPE 7 (60" rest)
                - Sprint a 50 at RPE 9 (15" rest)
                CD: 200

                show more

                wsandford's Training Plan


                 May 2012 
                SunMonTueWedThuFriSat
                   1 2 3 4 5
                6 7 8 9 10 11 12
                13 14 15 16 17 18 19
                20 21 22 23 24 25 26
                27 28 29 30 31  
                 

                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals