Back to Training! Finally! IMAZ '13 Here I Come!!

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Peoria,AZ 
Today
Sunny High 90FLow 73F
  • Temp: 90F
  • Hum: 15%
  • W: 11mph SW
SUNDAY
Sunny
High 91F
Low 75F
MONDAY
Sunny
High 92F
Low 67F
TUESDAY
Sunny
High 93F
Low 71F
WEDNESDAY
Sunny
High 93F
Low 70F

    August 12

    Run
    • 45m
    • -----
    • -----

    45min with strides.

    Swim
    • 30m
    • -----
    • -----

    30min continuous. Long gliding, focus on form not speed.

      August 13

      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

      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?!

        August 14

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

        2 hour small chainring only effort.

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

        50 minute solid effort at RPE 3-4

          August 15

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

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

            August 16

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

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

            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

              August 17

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

              Another swim only day same as last week…

              S: race-specific
              wu: 2 x 150, last 50 in each is backstroke.
              main: 4 x 500, 1 is RPE 3, 2 and 3 are RPE4, 4 is RPE 5
              cd: 150 easy

                August 18

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

                30 minutes recovery at RPE 2.

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                SwmBkRn's Training Plan


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                Volume

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                Actual vs Planned

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                Upcoming races

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