Lost in Transition

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Albuquerque,NM 
Today
Sunny High 94FLow 63F
  • Temp: 70F
  • Hum: 43%
  • W: 21mph ESE
WEDNESDAY
Sunny
High 96F
Low 61F
THURSDAY
Sunny
High 93F
Low 62F
FRIDAY
Sunny
High 93F
Low 63F
SATURDAY
Sunny
High 91F
Low 62F

    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.

          May 9

          Bike
          • 1h 15m
          • -----
          • -----

          Bike Base
          Endurance
          75
          75' ride on a flat course. Keep HR in Zone 1-2.

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

          Run Speed
          Speed/Efficiency
          30
          30' run with 4x30" strides. 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.

            May 10

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

            Bike Base
            Endurance
            90
            90' ride on a flat course. Keep HR in Zone 1-2.

            Swim
            • 45m
            • 1800.00 yards
            • -----

            Speed
            45
            1800
            WU: 400
            MS:
            12 * 50 on 1:30 ez/FAST
            300 pull
            12 * 25 1:00
            CD: 200 loosen

            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

            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 11

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

              Run Base
              Endurance
              60
              Run 60' 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 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

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                jashac's Training Plan


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