The following equipment is nearing replacement:
Concord,NC 
Today
Cloudy High 65FLow 44F
  • Temp: 41F
  • Hum: 93%
  • W: 0mph N
SATURDAY
Moderate or heavy sleet
High 49F
Low 35F
SUNDAY
Sunny
High 55F
Low 33F
MONDAY
Sunny
High 62F
Low 41F
TUESDAY
Sunny
High 67F
Low 49F
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.

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.

Bike
  • 3h 00m
  • -----
  • -----

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

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.

Strength
  • 1h 15m

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

Bike
  • 1h 10m
  • -----
  • -----

Bike Hill Repeats
Strength
70
WU: 15'
MS: 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Swim
  • 45m
  • 2000.00 yards
  • -----

Pacing
LT
45
2000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace - 5". Your rest is 15".
CD: 300 easy

wsandford's Training Plan


 May 2013 
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Time
Distance
Time
  • Upgrade Lifestyle Race Series (Run)
    11/1/2014 Huntersville, North Carolina
  • Huntersville Half Marathon (Run)
    12/13/2014 Huntersville, North Carolina
  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals