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Flossmoor,IL 
Today
Sunny High 85FLow 68F
  • Temp: 84F
  • Hum: 43%
  • W: 13mph SSE
MONDAY
Sunny
High 86F
Low 68F
TUESDAY
Moderate or heavy rain shower
High 81F
Low 61F
WEDNESDAY
Sunny
High 72F
Low 52F
THURSDAY
Light rain
High 53F
Low 42F

    May 18

    Bike
    • 1h 15m
    • -----
    • -----

    Very Easy
    75
    Easy spin for 75' in small chain ring.

      May 19

      Bike
      • 3h 45m
      • -----
      • -----

      Brick - KEY WORKOUT
      Strength
      225
      During the ride - 4x30' at Zone 3. Recovery is 10' easy spinning. I want you to simulate race effort during the 30' blocks. You must end with a hard 30' effort and go right into the BRICK.

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

      Run Brick - KEY WORKOUT
      Strength
      30
      Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

        May 20

        Run
        • 1h 15m
        • -----
        • -----

        Run Base
        Endurance
        75
        Run 75' on a flat course to rolling course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done.

        Swim
        • 30m
        • 1500.00 meters
        • -----

        Easy swim
        Recovery
        30
        1500
        WU: 500
        MS: 500 pull w/paddles.
        10x50 on 20" rest. Swim easy and focus on form.

        Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands. Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

          May 21

          Swim
          • 1h 00m
          • 2400.00 meters
          • -----

          Endurance
          60
          2400
          WU: 400
          MS:
          8 * 25 ez/hard
          8 * 100 on 1:00 rest - go thru the following set twice:
          1.) 75ez - 25 fast
          2.) 50ez - 50 fast
          3.) 25ez - 75 fast
          4.) 100 fast
          200 loosen (easy swim)
          6 * 100 pull on 1" rest
          CD: 200

          Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

            May 22

            Bike
            • 1h 20m
            • -----
            • -----

            Raise Bike LT
            LT
            80
            WU: 10'
            MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
            CD: 10'

              May 23

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

              Spinning
              High RPM Spin
              60
              60' at 105+ RPMS average.

              Run
              • 55m
              • -----
              • -----

              Run TT
              Speed
              55
              After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on a track or on a measured course. 15 min CD

                May 24

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

                Recovery
                Very Easy
                45
                Easy spin for 45' in small chain ring.

                Strength
                • 45m

                • EXERCISE

                  Sets
                  Min
                  reps
                  Max
                  reps
                  Min
                  wt.(lb)
                  Max
                  wt.(lb)
                • BACK - Bent-Arm Pulldown
                  3
                  15
                  20
                  0
                  0
                • BACK - Seated row
                  3
                  15
                  20
                  0
                  0
                • LEGS - 2 Leg Squats
                  3
                  15
                  20
                  0
                  0
                • LEGS - Hamstring curl
                  3
                  15
                  20
                  0
                  0
                • LEGS - Leg Extensions
                  3
                  15
                  20
                  0
                  0
                • LEGS - Leg Press
                  3
                  15
                  20
                  0
                  0

                Sets 2-3
                Reps 15-20
                Speed Slow
                Recovery 1-1.5'
                AND Core #2 - 2x
                Time 75

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                crowny2'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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