Finding Balance

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The following equipment is nearing replacement:
Akron,OH 
Today
Light rain shower High 69FLow 42F
  • Temp: 64F
  • Hum: 88%
  • W: 9mph SSW
FRIDAY
Sunny
High 57F
Low 38F
SATURDAY
Sunny
High 58F
Low 35F
SUNDAY
Sunny
High 59F
Low 41F
MONDAY
Sunny
High 58F
Low 50F

    June 1

    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.

    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

      June 2

      Run
      • 40m
      • -----
      • -----

      Run Base
      Endurance
      40
      Run 40' 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 00m
      • 2800.00 yards
      • -----

      Endurance
      60
      2800
      WU: 400
      MS:
      3 * 200 0:45 rest
      8 * 25 kick 0:10 rest
      4 * 100 0:25 rest
      8 * 25 kick 0:10 rest
      5 * 50 0:10 rest
      100 loosen easy swim
      6 * 75 pull with paddles 0:20 rest
      CD: 200

      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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

        June 3

        Off Day!

          June 4

          Bike
          • 3h 30m
          • -----
          • -----

          Bike Base
          Endurance
          210
          3.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

            June 5

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

            Run Strength
            Strength
            120
            120' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.

              June 6

              Off Day!

                June 7

                Run
                • 45m
                • -----
                • -----

                Run Hill Repeats
                Strength
                45
                WU: 15'
                MS: Then run 4x2' up a hill, recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
                CD: 15'
                Stretch when done and add in Core 1, 2 or 3.

                Swim
                • 1h 00m
                • 2400.00 yards
                • -----

                Endurance
                60
                2400
                WU: 400
                MS:
                8 * 25 ez/hard
                8 * 100 on 1:00 rest - go thru the following set twice:
                1.) 75ez - 25 fast
                2.) 50ez - 50 fast
                3.) 25ez - 75 fast
                4.) 100 fast
                200 loosen (easy swim)
                6 * 100 pull on 1' rest
                CD: 200 warm down

                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.

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                Ron's Training Plan


                 June 2012 
                SunMonTueWedThuFriSat
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                17 18 19 20 21 22 23
                24 25 26 27 28 29 30
                 

                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

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