Lost in Transition

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Albuquerque,NM 
Today
Sunny High 89FLow 63F
  • Temp: 63F
  • Hum: 13%
  • W: 15mph W
SUNDAY
Sunny
High 86F
Low 63F
MONDAY
Sunny
High 87F
Low 61F
TUESDAY
Sunny
High 83F
Low 53F
WEDNESDAY
Sunny
High 84F
Low 54F

    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.

          May 19

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

          Raise Bike LT - KEY WORKOUT
          Strength
          210
          Long easy ride. During the ride - 3x30' at Zone 3. Recovery is 10' easy spinning. I want you to simulate race effort during the 30' blocks. You must end with a hard 30' effort and go right into the BRICK.

          Run
          • 20m
          • -----
          • -----

          Run Brick
          Strength
          20
          Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done.

            May 20

            Run
            • 1h 20m
            • -----
            • -----

            Run Base - KEY WORKOUT
            Strength
            80
            Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

            Swim
            • 1h 05m
            • 3600.00 yards
            • -----

            Speed/Endurance - KEY WORKOUT
            65
            3600
            WU:
            500
            3x100 on 20" rest - build each 25 to go faster.
            3x100 on 25" rest.
            MS:
            5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
            200 easy
            6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
            CD: 200

              May 21

              Bike
              • 45m
              • -----
              • -----

              Recovery
              Very Easy
              45
              Easy spin for 45' in small chain ring.

                May 22

                Run
                • 31m
                • -----
                • -----

                Run Speed
                Speed/Efficiency
                31

                WU: 10'
                MS: 4x2 minute sprint, with 2' recovery.
                CD: 5'
                Stretch when done and add in Core 1, 2 or 3.

                Swim
                • 1h 05m
                • 3250.00 yards
                • -----

                Speed - KEY WORKOUT
                Speed/Endurance
                65
                3250
                WU: 400
                MS:
                6x75 on 20" rest - moderate pace.
                12x100 on 10" rest.
                200 easy.
                8x100 on 30" rest. The 100 is swum as follows:
                - 1st 25 is drill.
                - 2nd 25 is kick (no board).
                - 3rd 25 is swim.
                - 4th 25 is sprint.
                CD: 200

                Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

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                jashac's Training Plan


                 May 2012 
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