Finding Balance

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The following equipment is nearing replacement:
Akron,OH 
Today
Sunny High 80FLow 62F
  • Temp: 81F
  • Hum: 45%
  • W: 21mph SW
THURSDAY
Light rain shower
High 70F
Low 43F
FRIDAY
Sunny
High 56F
Low 36F
SATURDAY
Sunny
High 57F
Low 36F
SUNDAY
Sunny
High 57F
Low 32F

    May 10

    Bike
    • 1h 15m
    • -----
    • -----

    Recovery
    Very Easy
    75
    Easy spin for 75' in small chain ring.

      May 11

      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.

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

      Easy swim
      Recovery
      40
      2000
      WU: 500
      MS: 500 pull, then 10x50 on 1:05
      CD: 500 easy swim.

      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 12

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

        Trainer
        High RPM Spin
        60
        60' at 105+ RPMS average.

        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

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

          May 13

          Swim
          • 1h 00m
          • 3200.00 yards
          • -----

          Swim Endurance
          Endurance
          60
          3200
          WU: 300 & then 3x100 choice (free or non free).
          MS:
          4x200 pull with 30" rest.
          8x100 with 15" rest.
          200 kick.
          6x100 on 10" 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 14

            Bike
            • 3h 00m
            • -----
            • -----

            Bike Strength
            Strength
            180
            180' 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.

              May 15

              Run
              • 1h 45m
              • -----
              • -----

              Run Base
              Endurance
              105
              Run 105' 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 16

                Swim
                • 1h 00m
                • 3200.00 yards
                • -----

                Swim Endurance
                Endurance
                60
                3200
                WU: 300 & 3x100IM on 20" rest OR 3x100 free on 20" RI.
                MS:
                800 easy swim, alt breathe.
                10x100 w/paddles on 1:45. These are comfortable, not hard.
                Take paddles off and swim 5 x 100 fast on 1:30. These HURT!
                CD: 300

                IM - Individual Medley - Fly, back, breast, free.

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                Ron's Training Plan


                 May 2012 
                SunMonTueWedThuFriSat
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                20 21 22 23 24 25 26
                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