You Need To Train, Assclown!

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Arlington,TN 
Today
Light rain shower High 81FLow 68F
  • Temp: 81F
  • Hum: 79%
  • W: 8mph SE
WEDNESDAY
Overcast
High 78F
Low 60F
THURSDAY
Patchy light rain in area with thunder
High 75F
Low 60F
FRIDAY
Sunny
High 73F
Low 48F
SATURDAY
Sunny
High 74F
Low 55F

    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.

                May 10

                Actively focus on recovery today: 1) stay off of legs all you can 2) watch nutrition closely (healthy carbs, lean protein, and good fats) 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
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                papson14's Training Plan


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