The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 52FLow 33F
  • Temp: 52F
  • Hum: 40%
  • W: 0mph N
FRIDAY
Sunny
High 53F
Low 40F
SATURDAY
Patchy rain nearby
High 42F
Low 36F
SUNDAY
Sunny
High 54F
Low 41F
MONDAY
Moderate rain
High 45F
Low 41F
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

Bike
  • 1h 30m
  • -----
  • -----

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

Run
  • 1h 30m
  • -----
  • -----

Run Base
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.

wsandford's Training Plan


 May 2013 
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Time
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Time
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