2013 - "The Year Of The Run"

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    May 21

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

    120 minute long run. Keep RPE at 3, no harder! Stretch well afterwards and have a good recovery meal.

    This week's intense effort will be in the pool and road on Thursday. Try to get them in back to back, swim then run if your schedule allows. Take fluids and gel with you on the run. Remember the question from 2 weeks ago about nutrition? Have you made any changes yet?!

      May 22

      Run
      • 50m
      • -----
      • -----

      50 minute solid effort at RPE 3-4

        May 23

        Bike
        • 2h 00m
        • -----
        • -----

        2 hour small chainring only effort.

        Swim
        • 1h 30m
        • -----
        • -----

        Long day
        wu: 4 x 75
        main: 500swim, 500kick, 500pull, 500swim, all RPE 4
        15 x 100 (25Easy, 25Build, 25Easy, 25Hard)
        cd: 100 swim, 100 back

          May 24

          Bike
          • 3h 00m
          • -----
          • -----

          3 hours long bike. If your breakfast routine last week worked, repeat it again here, if not, experiment with something new.

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

          60 minutes at RPE 3.

          Swim
          • 45m
          • -----
          • -----

          Speed day
          wu: 350 continuous. last 50 in each 100 is kick
          main: 10 x 200 EBEH (each 200 = 50Easy, 50Build, 50Easy, 50 Hard)
          cd: 6 x 25, each slower than last

            May 25

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

            90minutes, big and small ring. Find some hills to play on...

              May 26

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

              60 minutes in small ring.

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

              30 minutes recovery at RPE 2.

                May 27

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                CKinsey's Training Plan


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