Lost in Transition

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Albuquerque,NM 
Today
Sunny High 89FLow 64F
  • Temp: 68F
  • Hum: 8%
  • W: 4mph WNW
SATURDAY
Sunny
High 86F
Low 62F
SUNDAY
Sunny
High 86F
Low 56F
MONDAY
Partly Cloudy
High 82F
Low 55F
TUESDAY
Sunny
High 80F
Low 53F

    May 1

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

    Run Speed
    Speed/Efficiency
    40
    40' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.

    Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

    Swim
    • 1h 05m
    • 3150.00 yards
    • -----

    Speed/Endurance - KEY WORKOUT
    65
    WU: 400
    MS: 6x50 builds (each one gets faster) on 30" rest.
    Then 4x(4x100):
    #1 RI = 20"
    #2 RI = 15"
    #3 RI = 10"
    #4 RI = 5"
    Swim 200 ez.
    Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint.
    CD: 200

      May 2

      Bike
      • 1h 20m
      • -----
      • -----

      Bike ME
      Muscular Endurance
      80
      WU: 15' nice smooth spinning
      MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
      CD: 10'

      Strength
      • 45m

      • EXERCISE

        Sets
        Min
        reps
        Max
        reps
        Min
        wt.(lb)
        Max
        wt.(lb)
      • BACK - Bent-Arm Pulldown
        3
        15
        20
        0
        0
      • BACK - Seated row
        3
        15
        20
        0
        0
      • LEGS - 2 Leg Squats
        3
        15
        20
        0
        0
      • LEGS - Hamstring curl
        3
        15
        20
        0
        0
      • LEGS - Leg Extensions
        3
        15
        20
        0
        0
      • LEGS - Leg Press
        3
        15
        20
        0
        0

      Sets 2-3
      Reps 15-20
      Speed Slow
      Recovery 1-1.5'
      AND Core #2 - 2x
      Time 75

        May 3

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

        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

        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.

          May 4

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

          Trainer
          High RPM Spin
          60
          60' at 105+ RPMS average.

          Swim
          • 1h 10m
          • 3100.00 yards
          • -----

          Easy swim
          Endurance
          70
          3100
          WU:
          2x200 on 20" rest
          3x100 on 10" rest
          4x50 on 10" rest
          MS:
          6x100 on 10" rest: bi-lateral breathe
          8x75 on 10" rest: breathe every 4th stroke
          12x50 on 10" rest: breathe every 5th stroke
          CD:
          2x200 pull bi-lateral breathe on 20" rest

          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 5

            Bike
            • 2h 30m
            • -----
            • -----

            Bike Base - KEY WORKOUT
            End
            150
            150' ride on a flat to rolling course. Keep HR in Zone 1-2.

              May 6

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

              Run Base - KEY WORKOUT
              Endurance
              90
              Run 90' 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.

              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.

                May 7

                Off Day!
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                jashac's Training Plan


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                Volume

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                Actual vs Planned

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