Finding Balance

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The following equipment is nearing replacement:
Akron,OH 
Today
Sunny High 84FLow 51F
  • Temp: 59F
  • Hum: 72%
  • W: 0mph N
FRIDAY
Overcast
High 78F
Low 54F
SATURDAY
Sunny
High 78F
Low 63F
SUNDAY
Sunny
High 80F
Low 67F
MONDAY
Sunny
High 79F
Low 68F

    May 8

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

    Recovery
    Very Easy
    60
    Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

    Run
    • 1h 30m
    • -----
    • -----

    Run Strength
    Strength
    90
    60' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.

      May 9

      Off Day!

        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.

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                Ron's Training Plan


                 May 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

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                Totals

                • June's totals
                • May's totals
                • 2013 totals
                • 2012 totals