Commitment and Consistency

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Portsmouth,OH 
Today
Sunny High 66FLow 50F
  • Temp: 45F
  • Hum: 81%
  • W: 4mph SSW
SUNDAY
Partly Cloudy
High 76F
Low 56F
MONDAY
Partly Cloudy
High 77F
Low 58F
TUESDAY
Partly Cloudy
High 78F
Low 60F
WEDNESDAY
Sunny
High 78F
Low 61F

    April 29

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

    90 minute ride. Only go further if you easily completed all the other workouts this week. We're only getting started on a long 20 weeks...

      April 30

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

      60 minutes road or trainer, like last week this is all small chainring work, low effort.

      Swim
      • 1h 00m
      • -----
      • -----

      Long day
      wu: 6 x 100, concentrating on different part of stroke each 100
      main: 4 x 500, keeping each 500 even pace
      cd: 2 x 150 pull

      This week we introduce Neuro Speed….training the body to move fast and efficient while not stressing the body. We'll do this on the run through strides(also called accelerations). Strides are short efforts of running fast by slowly accelerating allowing fast, quick footstrikes and an efficient form on the upper body. These strides only last 20-30 seconds but are not run "hard" By slowly accelerating from normal run pace to near top speed, but over a very short time, you should not feel at all fatigued but your body will begin to neurologically what it feels like to be swift--think cheetah!

        May 1

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

        45 minutes easy pace, RPE 3

          May 2

          Swim
          • 40m
          • -----
          • -----

          Race-specific
          wu: 4 x 50 continuous, odds are breathe every side, evens bilateral.
          main: 2 x 1000, 1 is RPE4, 2 is RPE 6
          cd: 250 easy

            May 3

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

            Long bike again this Sunday. Try to find couple hills to throw in but keep climbing efforts seated.

              May 4

              Bike
              • 55m
              • -----
              • -----

              55 minutes, on the trainer if possible:
              wu: 10:00 at RPE 2-3
              main: 4 x ( 8:00 at RPE 4-5 fast spinning, 2:00 at RPE 2)

              cd: 5:00 work down to RPE 3 then RPE 2 to finish

                May 5

                Run
                • 1h 30m
                • -----
                • -----

                Long run again, easy pace.

                OFF--rest.

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                Jungle Jenn's Training Plan


                 April 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

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                Totals