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The following equipment is nearing replacement:
San Francisco,CA 
Today
Sunny High 62FLow 49F
  • Temp: 61F
  • Hum: 72%
  • W: 30mph W
WEDNESDAY
Sunny
High 61F
Low 51F
THURSDAY
Sunny
High 65F
Low 51F
FRIDAY
Sunny
High 66F
Low 53F
SATURDAY
Sunny
High 68F
Low 55F

    May 22

    Swim
    • 1h 00m
    • 2000.00 meters
    • -----

    Speed
    60
    2000
    WU: 300 & 6x50 on 10" rest.
    MS: 12x100 w/ 20" rest.
    CD: 200

      May 23

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

      Bike Strength
      Strength
      90
      90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

      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.

        May 24

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

        Raise LT
        Race Specific
        60
        WU: 10'
        MS: 5x5' at LT w/3' recovery.
        CD: 10'

        Swim
        • 1h 10m
        • 2900.00 meters
        • -----

        Swim Endurance
        Endurance
        70
        2900
        WU: 300
        MS:
        4x200 pull with 30" rest
        8x100 with 15" rest
        200 kick
        6x100 on 10" rest
        CD: 200

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

          May 25

          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.

          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

          Sets 2-3
          Reps 15-20
          Speed Slow
          Recovery 1-1.5

            May 26

            Bike
            • 3h 30m
            • -----
            • -----

            Raise Bike LT - KEY WORKOUT
            Strength
            210
            Long easy ride. During the ride - 3x30' at Zone 3. Recovery is 10' easy spinning. I want you to simulate race effort during the 30' blocks. You must end with a hard 30' effort and go right into the BRICK.

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

            Run Brick
            Strength
            20
            Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done.

              May 27

              Run
              • 1h 20m
              • -----
              • -----

              Run Base - KEY WORKOUT
              Strength
              80
              Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

              Swim
              • 1h 05m
              • 3600.00 meters
              • -----

              Speed/Endurance - KEY WORKOUT
              65
              3600
              WU:
              500
              3x100 on 20" rest - build each 25 to go faster.
              3x100 on 25" rest.
              MS:
              5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
              200 easy
              6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
              CD: 200

                May 28

                Bike
                • 45m
                • -----
                • -----

                Recovery
                Very Easy
                45
                Easy spin for 45' in small chain ring.

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                betyoursilver's Training Plan


                 May 2012 
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                27 28 29 30 31  
                 

                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

                • May's totals
                • April's totals
                • 2013 totals
                • 2012 totals