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Flossmoor,IL 
Today
Sunny High 79FLow 60F
  • Temp: 66F
  • Hum: 46%
  • W: 0mph N
THURSDAY
Overcast
High 87F
Low 59F
FRIDAY
Moderate or heavy rain shower
High 83F
Low 65F
SATURDAY
Patchy rain nearby
High 85F
Low 69F
SUNDAY
Sunny
High 85F
Low 70F

    June 8

    Run
    • 1h 00m
    • -----
    • -----

    Run Base
    Endurance
    60
    Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

    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.

      June 9

      Bike
      • 3h 30m
      • -----
      • -----

      Bike Strength - KEY WORKOUT
      Strength
      210
      210' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

      Swim
      • 1h 15m
      • 4000.00 meters
      • -----

      Endurance - KEY WORKOUT
      75
      4000
      WU: 300 & 8x50 on 10" rest.
      MS: All are done on a 1' recovery. 1x each:
      1000 70% effort
      800 75% effort
      600 80% effort
      400 85% effort
      200 85% effort
      100 100% effort
      CD: 200

        June 10

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

        Run Strength - KEY WORKOUT
        Strength
        120
        90' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.

          June 11

          Off Day!

            June 12

            Run
            • 1h 00m
            • -----
            • -----

            Raise LT
            Race Specific
            60
            WU: 10'
            MS: 5x5' at LT w/3' recovery.
            CD: 10'

            Swim
            • 1h 00m
            • 2000.00 meters
            • -----

            Speed
            60
            2000
            WU: 300 & 6x50 on 10" rest.
            MS: 12x100 w/ 20" rest.
            CD: 200

              June 13

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

              Bike Strength
              Strength
              90
              90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

              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

                June 14

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

                Run Base
                Endurance
                45
                Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

                Swim
                • 1h 10m
                • 2900.00 meters
                • -----

                Swim Endurance
                Endurance
                70
                2900
                WU: 300
                MS:
                4x200 pull with 30" rest
                8x100 with 15" rest
                200 kick
                6x100 on 10" rest
                CD: 200

                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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

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                crowny2's Training Plan


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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals