The Nuge

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Nicholasville,KY 
Today
Sunny High 68FLow 53F
  • Temp: 61F
  • Hum: 59%
  • W: 4mph E
SUNDAY
Moderate rain
High 74F
Low 55F
MONDAY
Partly Cloudy
High 75F
Low 61F
TUESDAY
Partly Cloudy
High 75F
Low 64F
WEDNESDAY
Sunny
High 76F
Low 65F

    August 12

    Bike
    • 45m
    • 14.00 miles
    • -----

    Ride 45' at Zone 1

      August 13

      Run
      • 1h 00m
      • 7.00 miles
      • -----

      Breakthrough: Grass intervals.
      WU: 20' Warm up + 4 pick-ups.
      MS: Then 5x3 minutes with 3 minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.
      CD: 10'

      Swim
      • 1h 00m
      • 3300.00 yards
      • -----

      WU: 300 & 6x50 on 10" rest.
      MS: 25x100: 10 on 2:15, 10 on 2:20. 5 on 2:30.
      CD: 200.

      DEFINITIONS: 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.

        August 14

        Bike
        • 1h 35m
        • 30.00 miles
        • -----

        WU: 30'
        MS: 5' hard (Zone 4), 3' easy. Do this 5x.
        CD: 25'

          August 15

          Run
          • 1h 30m
          • 11.00 miles
          • -----

          Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

          Swim
          • 55m
          • 2600.00 yards
          • -----

          MS: 4x200 no warm up on 30" rest - these are at moderate to HARD pace - just like the beginning of the race. Then 500 at race pace. Rest 1' then 6x200 at race pace with 30" rest.
          CD: 100

            August 16

            Off Day Actively focus on recovery today: 1) Stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

              August 17

              Bike
              • 1h 00m
              • 18.00 miles
              • -----

              WU: 20 minutes Zone 1,
              MS: Go into Zone 3 on the flats and 4 on any hills.

              Run
              • 20m
              • 2.50 miles
              • -----

              Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

                August 18

                Swim
                • 1h 25m
                • 4000.00 yards
                • -----

                Warm-up: 400
                9x200 on 20" rest descend on 1-3, 4-6, 7-9
                100 easy
                9x100 on 15" rest descend on 1-3, 4-6, 7-9
                100 easy
                400 pull w/paddles
                4x25 ez/fast on 20" rest
                CD: 200 warm-down

                DEFINITIONS: '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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                grit_nugget's Training Plan


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