Nobody beats me on the DOWNHILLS!!!!

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Binghamton,NY 
Today
Moderate or heavy rain shower High 82FLow 65F
  • Temp: 79F
  • Hum: 51%
  • W: 9mph SSW
THURSDAY
Moderate or heavy rain shower
High 72F
Low 52F
FRIDAY
Light drizzle
High 51F
Low 29F
SATURDAY
Sunny
High 52F
Low 40F
SUNDAY
Sunny
High 53F
Low 34F

    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.

                May 24

                Run
                • 1h 00m
                • -----
                • -----

                Run Base - KEY WORKOUT
                Endurance
                60
                Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands. Stretch when done and add in Core 1, 2 or 3.

                Strength
                • 45m

                • EXERCISE

                  Sets
                  Min
                  reps
                  Max
                  reps
                  Min
                  wt.(lb)
                  Max
                  wt.(lb)
                • BACK - Bent-Arm Pulldown
                  3
                  15
                  20
                  0
                  0
                • BACK - Seated row
                  3
                  15
                  20
                  0
                  0
                • LEGS - 2 Leg Squats
                  3
                  15
                  20
                  0
                  0
                • LEGS - Hamstring curl
                  3
                  15
                  20
                  0
                  0
                • LEGS - Leg Extensions
                  3
                  15
                  20
                  0
                  0
                • LEGS - Leg Press
                  3
                  15
                  20
                  0
                  0

                Period AA
                Sets 2-3
                Reps 15-20
                Speed Slow
                Recovery 1-1.5'
                AND Core #2 - 2x
                Time 75

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                rstocks3's Training Plan


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