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View album2013 - "The Year Of The Run"
August 14
August 15
Bike
- 1h 30m
- -----
- -----
90 minutes, ladder
10:00 RPE 3
15:00 RPE 5
40:00 RPE 7
15:00 RPE 5
10:00 RPE 3
August 16
Run
- 40m
- -----
- -----
40 minutes at RPE 3 with strides.
August 17
OFF!
August 18
Bike
- 3h 00m
- -----
- -----
180 minutes at RPE 3-4
Swim
- 45m
- -----
- -----
Open water if possible.
Continuous swim. 1st 200m at RPE 9-10, then settle into race pace
Swim-Bike Brick
August 19
Run
- 1h 30m
- -----
- -----
90 minutes at RPE 3
August 20
Bike
- 30m
- -----
- -----
3 x 10 minutes, start each slow, build up to race pace on each.
Run
- 30m
- -----
- -----
3 x 10 minutes, start each slow, build up to race pace on each.
Swim
- 20m
- -----
- -----
4 x 5 minutes, start each fast, level out pace on each
A quick run through of all 3 sports today.
Welcome to race week! Congrats on getting this far after many weeks of long hours.
You've practiced nutrition, done the long sessions, have this taper plan for the week, and know the race course. Follow your own plan and not what you see others doing. Much more harm than good can be done this week by training too long, not sleeping enough, experimenting with food and race equipment, and chasing the pack during the first 40miles on the bike.
Feel free to mail me with how you did and how the plan worked for you.
Good luck and race strong!!
Scott
CKinsey's Training Plan
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August 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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60 minutes
wu: 10 minute RPE3
main: 40 minutes RPE 7
cd: 10 minutes RPE 3
Form
wu: 250 continuous.
main: 200, 2x100, 200, 2 x 100, 200, long intervals at RPE4, short at RPE 7-8
cd: 150 easy