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View albumTri-ing not to suck....
May 11
May 12
- 2h 00m
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Long day, shorten the reps on the main set if you need to...
wu: 4 x 75, last 25 in each is backstroke.
main: 4 x 1000, each 1000 as (1 x 750, 5 x 50), rest 2:00 after each
cd: 2 x 50 easy (swim, kick, swim)
May 13
- 1h 30m
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90 minutes mostly even paced ride. Do some 60 second accelarations (like the running strides) every 8 minutes, settle back into RPE 3 otherwise
May 14
- 1h 30m
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90 minute tempo workout
wu: 10 minutes RPE 2-3
main: 7 x (7t, 3r) (7minutes tempo at RPE 7, 3min recovery at RPE 2)
cd: 10 minutes RPE 3
May 15
- 30m
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30 minutes at RPE 3.
- 1h 00m
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Race-specific
2 x 1500 steady at RPE 4
May 16
- 1h 15m
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75 minutes solid endurance of RPE 3-4. Stretch, stretch, stretch!
- 45m
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wu: 3 x 150
main: 1900 ladder (300, 275, 250…etc)
cool down: 4 x 50
May 17
- 2h 00m
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120 minutes:
wu: 15 minutes RPE 3
main: 6x (12t, 3r) 12t at RPE 5-7, 3r at RPE 2
cd: 15 minutes easy spin RPE 2
- 1h 00m
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60 minutes easy run.
Cassady's Training Plan
My friends
May 2012 
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Upcoming races
- Rev3 Quassy - Olympic Rev (Triathlon)6/1/2013 Middlebury, Connecticut
- Rev3 Quassy - Half Rev (Triathlon)6/2/2013 Middlebury, Connecticut
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- North Country Triathlon - Half Iron Distance (Triathlon)6/30/2013 Hague, New York
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90 minutes easy alternating every 10 minutes from big ring to small.
60 minutes easy running.
30 minutes nonstop at RPE 5. This should be a hard effort but only hard enough where you can maintain the pace for the whole 30 minutes.