Finding Balance

my planned blog my planned calendar my planned reports
print
The following equipment is nearing replacement:
Akron,OH 
Today
Sunny High 81FLow 64F
  • Temp: 70F
  • Hum: 88%
  • W: 7mph SSW
WEDNESDAY
Moderate or heavy rain shower
High 82F
Low 63F
THURSDAY
Light rain shower
High 71F
Low 49F
FRIDAY
Sunny
High 65F
Low 38F
SATURDAY
Sunny
High 65F
Low 46F

    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.

                May 17

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

                Big Gear
                Raise LT
                60
                Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10' TT. Go small ring, middle gear for 5' spinning smoothly. Go back to big ring, hardest gear, and do another 10' TT. Gradually work your back to your easiest gear by 1' for cool-down.

                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

                show more

                Ron's Training Plan


                 May 2012 
                SunMonTueWedThuFriSat
                   1 2 3 4 5
                6 7 8 9 10 11 12
                13 14 15 16 17 18 19
                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