Big Man Tri-ing Up!

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The following equipment is nearing replacement:
Commack,NY 
Today
Mist High 59FLow 57F
  • Temp: 57F
  • Hum: 88%
  • W: 12mph SE
MONDAY
Partly Cloudy
High 70F
Low 61F
TUESDAY
Overcast
High 68F
Low 54F
WEDNESDAY
Light drizzle
High 71F
Low 61F
THURSDAY
Partly Cloudy
High 71F
Low 55F

    June 23

    Bike
    • 30m
    • -----
    • -----

    Bike Base
    Endurance
    30
    Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

      June 24

      Run
      • 20m
      • -----
      • -----

      Run Endurance
      Aerobic Endurance
      20
      Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

      Swim
      • 35m
      • 800.00 yards
      • -----

      Easy Swim
      35
      800
      Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

        June 25

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

        Bike Base
        Endurance
        45
        Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

        Strength
        • 45m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - Bent-Arm Pulldown
          2
          12
          15
          0
          0
        • BACK - Seated row
          2
          12
          15
          0
          0
        • LEGS - 2 Leg Squats
          2
          12
          15
          0
          0
        • LEGS - Hamstring curl
          2
          12
          15
          0
          0
        • LEGS - Leg Extensions
          2
          12
          15
          0
          0
        • LEGS - Leg Press
          2
          12
          15
          0
          0

        Period AA
        Sets 1-2
        Reps 12-15
        Speed Slow
        Recovery 1-1.5'
        AND Core #1 - 2x
        Time 45

          June 26

          Run
          • 25m
          • -----
          • -----

          Run Endurance
          Aerobic Endurance
          25
          Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

          Swim
          • 18m
          • 600.00 yards
          • -----

          Continuous Swim
          Endurance
          18
          600
          Swim 12 laps (24 lengths) of the pool. Take a break if necessary.

            June 27

            Bike
            • 30m
            • -----
            • -----

            Bike Base
            Endurance
            30
            Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

            Strength
            • 45m

            • EXERCISE

              Sets
              Min
              reps
              Max
              reps
              Min
              wt.(lb)
              Max
              wt.(lb)
            • BACK - Bent-Arm Pulldown
              2
              12
              15
              0
              0
            • BACK - Seated row
              2
              12
              15
              0
              0
            • LEGS - 2 Leg Squats
              2
              12
              15
              0
              0
            • LEGS - Hamstring curl
              2
              12
              15
              0
              0
            • LEGS - Leg Extensions
              2
              12
              15
              0
              0
            • LEGS - Leg Press
              2
              12
              15
              0
              0

            Period AA
            Sets 1-2
            Reps 12-15
            Speed Slow
            Recovery 1-1.5'
            AND Core #1 - 2x
            Time 45

              June 28

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

              Run Endurance
              Aerobic Endurance
              30
              Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

              Swim
              • 35m
              • 600.00 yards
              • -----

              Easy Swim
              Easy
              35
              600
              Swim 2 laps (4 lengths), and take a 1 minute break. Do this 5 more times for a total of 600 yards.

                June 29

                Off day!
                show more

                Big Dan's Training Plan


                 June 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals