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View album2013 - "The Year Of The Run"
May 23
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
May 28
Run
- 1h 30m
- -----
- -----
1.5 hour long run at RPE 2-3 steady.
Recovery week!! Still lots of sessions but short ones.
Decrease your calories to matched the reduced training.
May 29
Bike
- 1h 00m
- -----
- -----
60 minutes inside or out, just easy spinning, RPE 3.
Run
- 30m
- -----
- -----
30 minutes easy RPE 2-3.
CKinsey's Training Plan
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May 2012 
Volume
Time
Distance
Upcoming races
- Morton Pumpkin Classic 10k (Run)9/14/2013 Morton, Illinois
- Indianapolis Monumental Marathon (Run)11/2/2013 Indianapolis, Indiana
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2 hour small chainring only effort.
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