Lost in Transition

my planned blog my planned calendar my planned reports
print
Albuquerque,NM 
Today
Sunny High 93FLow 68F
  • Temp: 61F
  • Hum: 9%
  • W: 6mph NW
FRIDAY
Sunny
High 93F
Low 68F
SATURDAY
Sunny
High 93F
Low 62F
SUNDAY
Sunny
High 91F
Low 62F
MONDAY
Sunny
High 90F
Low 63F

    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!

                May 8

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

                Recovery
                Rest
                60
                Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

                Swim
                • 45m
                • 1100.00 yards
                • -----

                Form
                45
                1100
                WU: 200 easy swimming. Then 2 x 50 Swim Golf.
                MS: 10x50 yd/m w/:20 rest:
                #1-2:Stomach kick
                #3-4: Right Side Kick
                #5-6: Left Side Kick
                #7-8: Six Kick Change
                #9-10: Six/Three Swim Transition.
                2x 50 Swim Golf. Did you improve your golf score?
                CD: 200 easy

                Swim Golf - Add up your 50 yd/m time and the # of strokes for the 50 yd/m - for example: 50 seconds and 50 strokes for a 50 yard swim would give you a golf sore of 100 Right Side Kick: How: Kick on your right side, with left shoulder pointed to the sky Head: Relaxed, underwater, look at the side of the pool. Advanced it to look at the bottom, but be sure to maintain vertical shoulders when on your side: shoulders perpendicular to bottom of the pool. Arms: Right arm extended, left hand rests on left thigh. Toes: Toes pointed, ankles relaxed. Keep width of kick within "tube" created by your body: relatively narrow. Breath: Take a small sculling motion with right hand and roll head easily to breathe. Exhale slowly and smoothly. Notes: 1. Keep shoulders perpendicular to pool bottom. "Point belly to the side of the pool." 2. Relatively narrow kick. 3. Smooth breath by rolling your head up to the sky. Left Side Kick - just the opposite of above Stomach Kick - Push off the wall with hands by your side, pressing head and chest into water, helping the legs come up. Kick steady for the length of the pool, rotating your body to the side to get a breath when needed. Six Kick Change - Start with Right Side Kick. 6 kicks, then pull and roll over to Left Side Kick. 6 kicks left side, roll, repeat Six/Three - Start with Right Side Kick. 6 kicks, then pull three arms strokes, ending up on your left side. Kick 6 kicks on your left side, then take 3 arm pulls to rotate over to your right side. Repeat.

                show more

                jashac's Training Plan


                 May 2012 
                SunMonTueWedThuFriSat
                   1 2 3 4 5
                6 7 8 9 10 11 12
                13 14 15 16 17 18 19
                20 21 22 23 24 25 26
                27 28 29 30 31  
                 

                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals