Of course its hard, its supposed to be!

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The following equipment is nearing replacement:
Haines City,FL 
Today
Patchy rain nearby High 82FLow 66F
  • Temp: 74F
  • Hum: 82%
  • W: 7mph SE
TUESDAY
Moderate or heavy rain shower
High 78F
Low 65F
WEDNESDAY
Partly Cloudy
High 78F
Low 72F
THURSDAY
Patchy rain nearby
High 78F
Low 70F
FRIDAY
Sunny
High 79F
Low 75F

    July 11

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

    WU:
    5-10' @ 70%

    MS: 2x20' (5' Rest@ 65-70% FT) @ 80-85%

    CD: 5-10' @ 60-65%

    Run
    • 1h 40m
    • 10.00 miles
    • -----

    General aerobic

      July 12

        July 13

        Bike
        • 50m
        • -----
        • -----

        WU:
        10' @ 65-70%FT + 5' alternating 20" @ 110-115%FT
        40" @ 65-70% + 5' @ 75% FT

        MS: Maximal test 5' all out - After you finish the 5 min all out effort do: 5' @ 55-65% CP,
        15' @ 75-80% CP

        CD: 5-10' @ 60-65%

        Run
        • 35m
        • 4.00 miles
        • -----

        Recovery

          July 14

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

          WU:
          5-10' @ 70%

          MS:
          Long ride as 30' @ 65%, 30' @70%, 30' @ 75%, 30' @ 80%

          CD: 5-10' @ 60-65%

            July 15

            Run
            • 2h 20m
            • 15.00 miles
            • -----

            Medium - long

              July 16

              Bike
              • 50m
              • -----
              • -----

              WU:
              10' @ 65-70%FT + 5' alternating 20" @ 110-115%FT
              40" @ 65-70% + 5' @ 75% FT

              MS:
              5x1' (1' Rest@ 65-70% FT) as 1-4 set @ 150-120% and last one try pushing 3-5w higher -- the last set will be your baseline for next week-- + 15' @ 78-80%

              CD:
              5-10' @ 60-65%

                July 17

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                kenj's Training Plan


                 July 2012 
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                Volume

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                Actual vs Planned

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                Upcoming races

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