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Carpentersville,IL 
Today
Sunny High 81FLow 67F
  • Temp: 75F
  • Hum: 66%
  • W: 0mph N
MONDAY
Sunny
High 84F
Low 68F
TUESDAY
Sunny
High 84F
Low 65F
WEDNESDAY
Patchy rain nearby
High 74F
Low 49F
THURSDAY
Light drizzle
High 50F
Low 42F

    May 17

    Swim
    • 1h 00m
    • 3000.00 yards
    • -----

    WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
    MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
    5 x 100 (20”) each same pace as #7 of first set. Rest 1-2 minutes.
    3 x 100 (20”) each same pace as #7 of first set. 300 kick steady effort.
    CD: 300 easy swim.

    OR replace with Masters swim

      May 18

      Off Day.

        May 19

          May 20

          Bike
          • 2h 00m
          • -----
          • -----

          Easy spin for 120' in small chain ring. Do this after a long run or race if one is scheduled.

            May 21

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

            90' 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.

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

            Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

            Strides/Pickups - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

              May 22

              Swim
              • 45m
              • 2350.00 yards
              • -----

              WU: 6 x 50 done as 25 drill of choice, 25 building speed.
              MS: 500 at T-pace (50”).
              5 x 25 fast (20”).
              400 at T-pace (40”).
              4 x 25 fast (20”).
              300 at T-pace (30”).
              3 x 25 fast (20”).
              200 at T-pace (20”).
              2 x 25 fast (20”).
              100 at T-pace.
              CD: 200 easy kicks and swims of your choice.

                May 23

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

                WU: 15'
                MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
                CD: 15'

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

                RUN BRICK - Right after bike!
                WU: 10'
                MS: You are going to run 5x 800 at the Zone 3 . Your recovery is equal to your work time. 3:00 work time equals 3:00 recovery time.
                CD: 10'

                T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100

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                Lyoshka's Training Plan


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