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 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.

      May 19

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

      Recovery
      Very Easy
      60
      Easy spin for 60' in small chain ring.

      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 20

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

        Outside
        High RPM Spin
        90
        90' at 105+ RPMS average.

        Swim
        • 1h 05m
        • 2800.00 yards
        • -----

        Speed/Endurance
        65
        2800
        WU: 400
        MS:
        12x25 on 20" rest - odds are easy (1,3 etc) - the evens (2,4) are fast!
        8x100 on 1:30 rest. These are fast and are Best Posible Average*.
        200 easy.
        Swim 12x75 on 15" rest.
        CD: 200

        (*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.

          May 21

          Run
          • 2h 00m
          • -----
          • -----

          Run Base
          Endurance
          120
          Run 2 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:30. The last 30' pick up the pace. Think about form and running pretty. Stay hydrated and eat! 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 22

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

            Bike Base
            Endurance
            180
            180' ride on a flat to rolling course. Keep HR in Zone 1-2.

              May 23

              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
              • 1h 10m
              • 3100.00 yards
              • -----

              Easy swim
              Endurance
              70
              3100
              WU:
              2x200 on 20" rest.
              3x100 on 10" rest.
              4x50 on 10" rest.

              MS:
              6x100 on 10" rest - bi-lateral breathe.
              8x75 on 10" rest - breathe every 4th stroke.
              12x50 on 10" rest - breathe every 5th stroke.

              CD: 2x200 pull bi-lateral breathe on 20" rest.

              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 24

                Bike
                • 1h 10m
                • -----
                • -----

                Bike Hill Repeats
                Strength
                70
                WU: 15'
                MS: 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
                CD: 15'

                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

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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