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View albumCommitment and Consistency
May 8
May 9
Swim
- 40m
- -----
- -----
Race-specific
wu: 250 easy
5 x 50, odds are 100%, evens recovery. 10sec rest between
main: 4 x 400, 1 is RPE 3, 2 and 3 are RPE 4, 4 is RPE 5
cd: 200 easy
May 10
Run
- 1h 30m
- -----
- -----
90 minute long run, easy pace. Strides begin at the 40 minute mark. Just like Monday, go for 20 seconds, then return to normal pace. Repeat every 5 minutes until run is finished. Stretch well!
May 11
Bike
- 1h 30m
- -----
- -----
Solid 90 minutes at RPE 3. Middle 30 minutes on aero bars if you have them, but keep easy effort. Notice if the position is comfortable to hold and if you can output the same speed for the same effort as when out of the bars
May 12
OFF--rest well--no workouts!
May 13
Run
- 40m
- -----
- -----
Very easy. RPE 3
Swim
- 40m
- -----
- -----
wu: 200swim, 200kick, 200pull, 200swim
main: 1 x 1500, RPE 4 (alternate 1 x 1000)
cd: 4 x 50, each slower than last
Week Goals
This week's goal is to just get it done and keep up on sleep to prepare to do it again next week.
I'll be using RPE (Rate of Perceived Exertion) to indicate intensity for the workouts. Back on the main sheet for this training program is a RPE10 chart showing the range of values and description of what you should be feeling at
each level. If you use heart rate data, you can fill in bike and run values next to
RPE values.
May 14
Swim
- 25m
- -----
- -----
Jungle Jenn's Training Plan
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May 2012 
Volume
Time
Distance
Actual vs Planned
Time
Upcoming races
- Bear Lake Marathob (Run)6/7/2013 Garden City Park, Idaho
- Bear Lake Marathon (Run)6/8/2013 Garden City, Utah
- Grandma's Marathon (Run)6/22/2013 Duluth, Minnesota
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60 minutes, easy pedaling on mixed terrain, overall effort still low. Warm up and cooldown 10:00 in low ring, spinning easy. Use big ring for middle 40.
Easy pace, RPE 3