You Need To Train, Assclown!

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Arlington,TN 
Today
Thundery outbreaks in nearby High 88FLow 69F
  • Temp: 68F
  • Hum: 100%
  • W: 0mph N
FRIDAY
Sunny
High 90F
Low 70F
SATURDAY
Sunny
High 87F
Low 70F
SUNDAY
Patchy rain nearby
High 85F
Low 71F
MONDAY
Patchy rain nearby
High 87F
Low 72F

    May 3

    Off Day.

      May 4

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

      Breakthrough: Warm up 30 minutes. Then ride 1.5 hours steady at 1/2 IM (ZONE 2/3) pace.

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

      RUN BRICK:
      Run 60' 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.
      Run after bike....very easy

        May 5

        Run
        • 1h 20m
        • -----
        • -----

        Run 80' - very easy - Zone 1

        Strength
        • 40m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - Bent-Arm Pulldown
          3
          8
          15
          0
          0
        • BACK - Seated row
          3
          8
          15
          0
          0
        • LEGS - Hamstring curl
          3
          8
          15
          0
          0
        • LEGS - Leg Press
          3
          8
          15
          0
          0
        • LEGS - Step Ups
          3
          8
          15
          0
          0

        Sets: 2-3
        Reps: 8-15
        Speed: Fast
        Recovery: 3'-5'
        ALSO: Core #1, 2, and 3
        Stretch in between sets as well.

          May 6

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

          Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.

          Swim
          • 45m
          • 2250.00 yards
          • -----

          WU: 100 drill, 50 kick, 100 drill, 50 kick.
          MS: 3 x 500 at T-pace (45”).
          CD: 100 drill. 50 kick easy. 300 swim good form.

          Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

            May 7

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

            Breakthrough: Warm up 30 minutes. Then ride 1.5 hours steady at 15-20bpm BELOW LT. Observe heart rate at this effort if. What was your average HR for the steady state portion?

              May 8

              Swim
              • 1h 00m
              • 2800.00 yards
              • -----

              WU: 300 & 6x50 on 10" rest.
              MS: 20x100 on 20" rest
              CD: 200

              Strength
              • 40m

              • EXERCISE

                Sets
                Min
                reps
                Max
                reps
                Min
                wt.(lb)
                Max
                wt.(lb)
              • BACK - Bent-Arm Pulldown
                3
                8
                15
                0
                0
              • BACK - Seated row
                3
                8
                15
                0
                0
              • LEGS - Hamstring curl
                3
                8
                15
                0
                0
              • LEGS - Leg Press
                3
                8
                15
                0
                0
              • LEGS - Step Ups
                3
                8
                15
                0
                0

              Sets: 2-3
              Reps: 8-15
              Speed: Fast
              Recovery: 3'-5'
              ALSO: Core #1, 2, and 3
              Stretch in between sets as well.

                May 9

                Run
                • 40m
                • -----
                • -----

                Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

                Swim
                • 1h 00m
                • 2800.00 yards
                • -----

                Breakthrough: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.

                MS: Then 5x400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.

                Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.

                CD: Then swim easy, 100 cool down.

                Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

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                papson14's Training Plan


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