Finding Balance

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The following equipment is nearing replacement:
Akron,OH 
Today
Sunny High 87FLow 63F
  • Temp: 77F
  • Hum: 61%
  • W: 11mph S
WEDNESDAY
Moderate or heavy rain shower
High 80F
Low 64F
THURSDAY
Patchy rain nearby
High 80F
Low 64F
FRIDAY
Sunny
High 70F
Low 36F
SATURDAY
Partly Cloudy
High 60F
Low 34F

    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

                May 25

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

                Run Pacing
                Pace
                60
                WU: 10'
                MS: 5x5' Z4-5a. RI: 3'. Try to run right at your LT.
                CD: 10'

                Swim
                • 45m
                • 2000.00 yards
                • -----

                Pacing
                LT
                45
                2000
                WU: 400 swim then 6x50 on 15" rest.
                MS: 10x100 @T-pace - 5". Your rest is 15".
                CD: 300 easy

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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