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
Sunny High 86FLow 62F
  • Temp: 68F
  • Hum: 88%
  • W: 0mph N
THURSDAY
Sunny
High 83F
Low 62F
FRIDAY
Sunny
High 84F
Low 64F
SATURDAY
Patchy rain nearby
High 87F
Low 68F
SUNDAY
Partly Cloudy
High 87F
Low 70F

    July 18

    Strength
    • 1h 15m

    • EXERCISE

      Sets
      Min
      reps
      Max
      reps
      Min
      wt.(lb)
      Max
      wt.(lb)
    • BACK - Bent-Arm Pulldown
      3
      20
      25
      0
      0
    • BACK - Seated row
      3
      20
      25
      0
      0
    • LEGS - 2 Leg Squats
      3
      20
      25
      0
      0
    • LEGS - Hamstring curl
      3
      20
      25
      0
      0
    • LEGS - Leg Extensions
      3
      20
      25
      0
      0
    • LEGS - Leg Press
      3
      20
      25
      0
      0

    Period AA Sets 2-3 Reps 20-25 Speed Slow Recovery 1-1.5

    Another swim only day same as last week…

      July 19

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

      60 minutes in small ring.

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

      Recovery run at RPE 2

      Swim
      • 1h 00m
      • -----
      • -----

      Race-specific
      wu: 6 x 75, last 25 in each is backstroke.
      main: 3 x 700, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
      cd: 150 easy

        July 20

          July 21

          Bike
          • 2h 00m
          • -----
          • -----

          Long bike as last week. If you did a loop or part of the route was a loop--ride it backwards. The scenery will be a bit different and any hills
          will be a new effort. If your breakfast routine last week worked, repeat it again here, if not, experiment with something new.

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

          RPE 3

          Day OFF! Ahhh, recovery week!! Still lots of sessions but short ones. Enjoy it while you can….

            July 22

              July 23

              Strength
              • 1h 15m

              • EXERCISE

                Sets
                Min
                reps
                Max
                reps
                Min
                wt.(lb)
                Max
                wt.(lb)
              • BACK - Bent-Arm Pulldown
                3
                20
                25
                0
                0
              • BACK - Seated row
                3
                20
                25
                0
                0
              • LEGS - 2 Leg Squats
                3
                20
                25
                0
                0
              • LEGS - Hamstring curl
                3
                20
                25
                0
                0
              • LEGS - Leg Extensions
                3
                20
                25
                0
                0
              • LEGS - Leg Press
                3
                20
                25
                0
                0

              Period AA Sets 2-3 Reps 20-25 Speed Slow Recovery 1-1.5

                July 24

                Swim
                • 30m
                • -----
                • -----

                Recovery swim
                5 x 200 (50 Easy, 50 Build, 50 Easy, 50Hard)
                150 easy

                show more

                wsandford's Training Plan


                 July 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

                • June's totals
                • May's totals
                • 2013 totals
                • 2012 totals