Lost in Transition

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Albuquerque,NM 
Today
Sunny High 89FLow 65F
  • Temp: 63F
  • Hum: 13%
  • W: 4mph W
FRIDAY
Sunny
High 86F
Low 62F
SATURDAY
Sunny
High 88F
Low 55F
SUNDAY
Sunny
High 84F
Low 53F
MONDAY
Sunny
High 80F
Low 50F

    May 12

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

    Bike Strength - KEY WORKOUT
    Strength
    210
    210' 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.

    Swim
    • 1h 15m
    • 4000.00 yards
    • -----

    Endurance - KEY WORKOUT
    75
    4000
    WU: 300 & 8x50 on 10" rest.
    MS: All are done on a 1' recovery. 1x each:
    1000 70% effort
    800 75% effort
    600 80% effort
    400 85% effort
    200 85% effort
    100 100% effort
    CD: 200

      May 13

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

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

        May 14

        Off Day!

          May 15

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

          Raise LT
          Race Specific
          60
          WU: 10'
          MS: 5x5' at LT w/3' recovery.
          CD: 10'

          Swim
          • 1h 00m
          • 2000.00 yards
          • -----

          Speed
          60
          2000
          WU: 300 & 6x50 on 10" rest.
          MS: 12x100 w/ 20" rest.
          CD: 200

            May 16

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

            Bike Strength
            Strength
            90
            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.

            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 17

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

              Run Base
              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 and add in Core 1, 2 or 3.

              Swim
              • 1h 10m
              • 2900.00 yards
              • -----

              Swim Endurance
              Endurance
              70
              2900
              WU: 300
              MS:
              4x200 pull with 30" rest
              8x100 with 15" rest
              200 kick
              6x100 on 10" 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.

                May 18

                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.

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                jashac's Training Plan


                 May 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals