You Need To Train, Assclown!

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Arlington,TN 
Today
Sunny High 86FLow 67F
  • Temp: 81F
  • Hum: 74%
  • W: 0mph N
THURSDAY
Thundery outbreaks in nearby
High 89F
Low 69F
FRIDAY
Sunny
High 90F
Low 69F
SATURDAY
Sunny
High 92F
Low 70F
SUNDAY
Sunny
High 89F
Low 71F

    August 5

    Run
    • 35m
    • -----
    • -----

    WU: 10'
    MS: 6x90" at 10k race effort - RI: 1'
    CD: 10'

      August 6

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

      After warm-up do 4x90 seconds Zone 4 effort with 3-minute recoveries. Finish with a very easy cool down and stretch.

      Swim
      • 45m
      • 1800.00 yards
      • -----

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

        August 7

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

        WU: 10'
        MS: 4x90" at 10k race effort - RI: 1'
        CD: 10'

          August 8

          Bike
          • 30m
          • -----
          • -----

          After WU do 4x90 seconds Zone 4 effort with 3 minute recoveries. Very easy cool down and stretch.

          Swim
          • 45m
          • 1600.00 yards
          • -----

          WU: 300 & 6x50 on 10" rest
          MS: 8x100 on 20" rest
          CD: 200

            August 9

            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. Get checked in - get your numbers on your bike, helmet, race belt, get your race bags set up - etc.

              August 10

              Precompetition day SWIM: 15 min. easy freestyle/back/breast mix, check out swim line you'll take on race day, check out sun position & landmarks to use for sighting. BIKE (if available) 15 min. easy spin, check gears. RUN: 15 min jog Zone 1. All sports to be completed by 12 noon. Keep off your feet as much as possible rest of the day, begin dinner no later than 6 PM. Taper off water & switch to mostly sport drinks in morning, no soda.

                August 11

                Swim: Try to think about keeping good form like you're in a pool. Little head movement, good body roll, long follow through, high elbow recovery, etc… Practice sighting too - pick a point and try to get to it sighting as little as possible. Walk: easy walk to loosen the legs and then some light stretching. Good luck!
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                papson14's Training Plan


                 August 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

                • June's totals
                • May's totals
                • 2013 totals
                • 2012 totals