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

The following equipment is nearing replacement:
Concord,NC 
Today
Patchy rain nearby High 78FLow 61F
  • Temp: 68F
  • Hum: 88%
  • W: 0mph N
FRIDAY
Patchy rain nearby
High 80F
Low 59F
SATURDAY
Sunny
High 82F
Low 61F
SUNDAY
Sunny
High 86F
Low 63F
MONDAY
Sunny
High 81F
Low 54F

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.

Friday - May 24

Run
  • 2h 00m
  • -----
  • -----

Run Base
Endurance
120
Run 2 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:30. The last 30' pick up the pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

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.

Saturday - May 25

Bike
  • 3h 00m
  • -----
  • -----

Bike Base
Endurance
180
180' ride on a flat to rolling course. Keep HR in Zone 1-2.

Sunday - May 26

Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
Run 45' 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.

Swim
  • 1h 10m
  • 3100.00 yards
  • -----

Easy swim
Endurance
70
3100
WU:
2x200 on 20" rest.
3x100 on 10" rest.
4x50 on 10" rest.

MS:
6x100 on 10" rest - bi-lateral breathe.
8x75 on 10" rest - breathe every 4th stroke.
12x50 on 10" rest - breathe every 5th stroke.

CD: 2x200 pull bi-lateral breathe on 20" rest.

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. 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.

Monday - May 27

Strength
  • 1h 15m

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

wsandford's Training Plan


 May 2013 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • May's totals
  • April's totals
  • 2014 totals
  • 2013 totals