If it is important to you, you will find a way.

The following equipment is nearing replacement:
Concord,NC 
Today
Sunny High 69FLow 40F
  • Temp: 64F
  • Hum: 34%
  • W: 8mph NNE
FRIDAY
Cloudy
High 66F
Low 41F
SATURDAY
Moderate rain
High 49F
Low 32F
SUNDAY
Sunny
High 55F
Low 32F
MONDAY
Sunny
High 58F
Low 39F

Friday - May 17

Saturday - May 18

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.

Sunday - May 19

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.

Monday - May 20

Strength
  • 1h 15m

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

Tuesday - May 21

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.

Wednesday - May 22

Strength
  • 1h 15m

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

Thursday - May 23

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 
SunMonTueWedThuFriSat
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Upgrade Lifestyle Race Series (Run)
    11/1/2014 Huntersville, North Carolina
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals