The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 44FLow 32F
  • Temp: 39F
  • Hum: 44%
  • W: 8mph NNE
SATURDAY
Sunny
High 50F
Low 36F
SUNDAY
Sunny
High 59F
Low 44F
MONDAY
Sunny
High 64F
Low 49F
TUESDAY
Light drizzle
High 39F
Low 35F
Bike
  • 1h 00m
  • -----
  • -----

Trainer
High RPM Spin
60
60' at 105+ RPMS average.

Swim
  • 1h 00m
  • 3200.00 yards
  • -----

Swim Endurance
Endurance
60
3200
WU: 300 & then 3x100 choice (free or non free).
MS:
4x200 pull with 30" rest.
8x100 with 15" rest.
200 kick.
6x100 on 10" 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Bike
  • 1h 30m
  • -----
  • -----

Outside
High RPM Spin
90
90' at 105+ RPMS average.

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.

Swim
  • 1h 00m
  • 3200.00 yards
  • -----

Swim Endurance
Endurance
60
3200
WU: 300 & 3x100IM on 20" rest OR 3x100 free on 20" RI.
MS:
800 easy swim, alt breathe.
10x100 w/paddles on 1:45. These are comfortable, not hard.
Take paddles off and swim 5 x 100 fast on 1:30. These HURT!
CD: 300

IM - Individual Medley - Fly, back, breast, free.

Strength
  • 1h 15m

Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75

Bike
  • 1h 00m
  • -----
  • -----

Big Gear
Raise LT
60
Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10' TT. Go small ring, middle gear for 5' spinning smoothly. Go back to big ring, hardest gear, and do another 10' TT. Gradually work your back to your easiest gear by 1' for cool-down.

Run
  • 50m
  • -----
  • -----

Speed
Strength
50
WU: 10' includes 4x20" strides.
MS: Then 30' tempo run at LT or 8k could be substituted.
CD: 10'
Stretch when done.

Swim
  • 35m
  • 1400.00 yards
  • -----

Swim TT
Assess Fitness
35
1400
WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
MS: 500 yd TT (time trial) for time.
CD: 300

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.

Strength
  • 1h 15m

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

wsandford's Training Plan


 May 2013 
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Time
Distance
Time
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina
  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals