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

The following equipment is nearing replacement:
Concord,NC 
Today
Light rain shower High 81FLow 66F
  • Temp: 77F
  • Hum: 74%
  • W: 0mph N
FRIDAY
Light rain shower
High 73F
Low 68F
SATURDAY
Partly Cloudy
High 80F
Low 70F
SUNDAY
Light rain shower
High 82F
Low 69F
MONDAY
Light rain shower
High 83F
Low 70F

Wednesday - May 22

Strength
  • 1h 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    20
    25
    0
    0
  • BACK - Seated row
    3
    20
    25
    0
    0
  • LEGS - 2 Leg Squats
    3
    20
    25
    0
    0
  • LEGS - Hamstring curl
    3
    20
    25
    0
    0
  • LEGS - Leg Extensions
    3
    20
    25
    0
    0
  • LEGS - Leg Press
    3
    20
    25
    0
    0

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

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    20
    25
    0
    0
  • BACK - Seated row
    3
    20
    25
    0
    0
  • LEGS - 2 Leg Squats
    3
    20
    25
    0
    0
  • LEGS - Hamstring curl
    3
    20
    25
    0
    0
  • LEGS - Leg Extensions
    3
    20
    25
    0
    0
  • LEGS - Leg Press
    3
    20
    25
    0
    0

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

Tuesday - May 28

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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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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