Nobody beats me on the DOWNHILLS!!!!

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Binghamton,NY 
Today
Sunny High 49FLow 40F
  • Temp: 41F
  • Hum: 75%
  • W: 17mph NNW
SUNDAY
Sunny
High 58F
Low 41F
MONDAY
Sunny
High 59F
Low 33F
TUESDAY
Sunny
High 58F
Low 55F
WEDNESDAY
Partly Cloudy
High 60F
Low 57F

    May 8

    Bike
    • 1h 30m
    • -----
    • -----

    Recovery
    Very Easy
    90
    Easy spin for 90' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.

      May 9

      Run
      • 30m
      • -----
      • -----

      Run Base
      Endurance
      30
      Run 30' 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 with high knees. Stretch when done and add in Core 1, 2 or 3.

      Swim
      • 1h 00m
      • 2900.00 yards
      • -----

      Swim Endurance - KEY WORKOUT
      Endurance
      60
      2,900
      WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
      MS:
      3x100 15" rest.
      200 Kick
      3x100 10" rest
      200 Pull
      3x100 5" rest
      200 Easy.
      Then Sprint 16x25 FAST! 30" rest.
      CD: 200

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

        May 10

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

        Creation
        Varies
        80
        Any course, intervals/rest ratio. Hills, flats, small or large ring, group or solo ride, or road, mountain bike, or trainer/rollers. This is your day to simply put in the time, enjoy it, and go by your instinct/feel. Use HRM or don't, this is a creative ride.

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

        Run Base
        Endurance
        20
        Run 20' 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 with high knees. Stretch when done and add in Core 1, 2 or 3.

          May 11

          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.

          Swim
          • 40m
          • 2000.00 yards
          • -----

          Easy swim
          Endurance
          40
          2000
          Easy 2k straight swim.

          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

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

            May 12

            Off Day!

              May 13

              Bike
              • 5h 30m
              • -----
              • -----

              Long Bike - KEY WORKOUT
              Endurance
              330
              5.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

              Run
              • 30m
              • -----
              • -----

              Run Brick
              Strength
              30
              Warm up easy 10 minutes. Run 10' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

                May 14

                Run
                • 45m
                • -----
                • -----

                Run Base - KEY WORKOUT
                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
                • 3400.00 yards
                • -----

                Swim Endurance - KEY WORKOUT
                IM Training
                70
                3400
                WU: 400 warm up free, each 4th lap is backstroke.
                MS:
                5 x 200 with 30 seconds rest between each.
                Kick 200/kickboard, 100 kick on back, 200 easy free.
                Repeat main set, with last 200 as cool down.

                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.

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                rstocks3's Training Plan


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