Lost in Transition

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Albuquerque,NM 
Today
Sunny High 75FLow 59F
  • Temp: 63F
  • Hum: 27%
  • W: 6mph W
WEDNESDAY
Sunny
High 83F
Low 63F
THURSDAY
Sunny
High 85F
Low 53F
FRIDAY
Sunny
High 84F
Low 55F
SATURDAY
Sunny
High 84F
Low 54F

    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.

          May 23

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

          Bike Strength
          Strength
          45
          45' 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.

            May 24

            Run
            • 30m
            • -----
            • -----

            Strength/Pacing
            Endurance
            30
            Run 30' 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 25

              Swim
              • 30m
              • 2300.00 yards
              • -----

              Swim Form
              Form
              30
              2300
              WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

              MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.

              CD: 200 easy alternating 50 pull, 50 swim.

              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 26

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

                Bike Base - KEY WORKOUT
                End
                210
                3.5 hour ride. Try to do this on a course that simulates the race course. Use your planned race day nutrition. Start steady and build into it. During the ride do 3x20' at race effort, about 10-15 beats under LT. Make sure to drink and eat after this to recover well.

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                jashac's Training Plan


                 May 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals