Finding Balance

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The following equipment is nearing replacement:
Akron,OH 
Today
Sunny High 80FLow 66F
  • Temp: 64F
  • Hum: 94%
  • W: 0mph S
TUESDAY
Patchy rain nearby
High 82F
Low 64F
WEDNESDAY
Patchy light rain in area with thunder
High 83F
Low 64F
THURSDAY
Light rain shower
High 74F
Low 57F
FRIDAY
Cloudy
High 62F
Low 42F

    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

                May 18

                Run
                • 50m
                • -----
                • -----

                Speed
                Strength
                50
                WU: 10' includes 4x20" strides.
                MS: Then 30' tempo run at LT or 8k could be substituted.
                CD: 10'
                Stretch when done.

                Swim
                • 35m
                • 1400.00 yards
                • -----

                Swim TT
                Assess Fitness
                35
                1400
                WU: 200 warm up (wu). 8 x 50 on 15 sec rest.
                MS: 500 yd TT (time trial) for time.
                CD: 300

                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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                Ron's Training Plan


                 May 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

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