Nobody beats me on the DOWNHILLS!!!!

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Binghamton,NY 
Today
Thundery outbreaks in nearby High 79FLow 65F
  • Temp: 82F
  • Hum: 48%
  • W: 9mph WSW
WEDNESDAY
Patchy rain nearby
High 81F
Low 66F
THURSDAY
Partly Cloudy
High 73F
Low 57F
FRIDAY
Overcast
High 55F
Low 38F
SATURDAY
Sunny
High 57F
Low 34F

    May 17

    Bike
    • 1h 10m
    • -----
    • -----

    Bike Hill Repeats - KEY WORKOUT
    Strength
    70
    WU: 15'
    MS: Then 4x5' 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'

    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.

    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.

      May 18

      Bike
      • 1h 00m
      • -----
      • -----

      Recovery
      Very Easy
      60
      Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.

      Run
      • 40m
      • -----
      • -----

      Run Base
      Endurance
      40
      Run 40' 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
      • 50m
      • 3000.00 yards
      • -----

      Speed
      Speed
      50
      3,000
      WU: 200 yds of different strokes.
      MS:
      1,000 time trial.
      500 pull with paddles.
      2x:
      - 200 yd free w/ 20" rest
      - 150 yd free w/ 15" rest
      - 100 w/ 10" rest, 50 w/ 1' rest
      CD: 300

      Strength
      • 45m

      Stretching/Core
      Stretch - use D3 program
      Core Strength 15' - 2x through of Core 1, 2 or 3
      Flex Band Routine - please see D3 Athletes Page

      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.

        May 19

        Off Day!

          May 20

          Run
          • 2h 40m
          • -----
          • -----

          Run Base - KEY WORKOUT
          Endurance
          160
          Run 160' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

            May 21

            Bike
            • 1h 00m
            • -----
            • -----

            Recovery
            Very Easy
            60
            Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled. Zone 1 only.

            Run
            • 20m
            • -----
            • -----

            Run Brick
            Strength
            20
            Warm up easy 5 minutes. Run 10' on a flat course or treadmill after bike workout. 5 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

            Swim
            • 1h 15m
            • 4000.00 yards
            • -----

            Swim Endurance - KEY WORKOUT
            Endurance
            75
            4000
            WU: 400 non-free.

            MS: 700/600/500/400/300/200/100 freestyle at T-pace with 100 backstroke or kickboard recovery between each freestyle set.

            CD: 200 non-freestyle or kicking mix.

              May 22

              Bike
              • 1h 00m
              • -----
              • -----

              Recovery
              Very Easy
              60
              Easy spin for 60' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.

              Run
              • 15m
              • -----
              • -----

              Run Base
              Endurance
              15
              Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stretch when done and add in Core 1, 2 or 3.

                May 23

                Bike
                • 1h 20m
                • -----
                • -----

                Endurance
                Form
                80
                WU: 10 min Z1 spin.
                MS: Z2 aero position, 80 + rpms. Keep hips from wobbling and bike from leaving a straight line down the road. Push/pull gears all around the pedal stroke.
                CD: 10'

                Swim
                • 1h 30m
                • 4000.00 yards
                • -----

                Pacing
                Endurance
                90
                4000
                WU: 200-easy. 4 x 50 moderate free w/15 sec. rest between.
                MS: 30 x 100 steady-cruise Ironman pace, w/15 sec. rest.
                300 kick
                CD: 300 easy

                Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

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                rstocks3's Training Plan


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