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    May 19

      May 20

      Bike
      • 2h 00m
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      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
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        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
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        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
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          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
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            WU: 15'
            MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
            CD: 15'

            Run
            • 1h 00m
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            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

              May 24

              Bike
              • 1h 00m
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              60' at 105+ RPMS average.

              Swim
              • 1h 00m
              • 2800.00 yards
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              Breakthrough:
              WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
              MS: 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.
              Then swim a 500 time trial. All out. Your average 100 pace for this is your T-pace for future workouts.
              CD: Then swim easy, 100 cool down.

                May 25

                Swim
                • 1h 00m
                • 3400.00 yards
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                WU: 300
                MS: 8x50 Z3 on 20" rest.
                Then 2x (3x50 Z2, 3x200 Z4 on 30" rest)
                100 ez
                8x50 kick
                2x300 pull on 4:30
                CD: 100

                Off Day.

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                Lyoshka's Training Plan


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