Girl On Fire

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The following equipment is nearing replacement:
Orlando,FL 
Today
Moderate or heavy rain shower High 84FLow 72F
  • Temp: 73F
  • Hum: 90%
  • W: 4mph ESE
TUESDAY
Moderate or heavy rain shower
High 85F
Low 72F
WEDNESDAY
Patchy rain nearby
High 86F
Low 72F
THURSDAY
Patchy rain nearby
High 86F
Low 71F
FRIDAY
Patchy rain nearby
High 87F
Low 75F

    August 19

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

    1-3 hour ride on a flat course. Keep HR in Zone 1-2.

    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

    Period AA
    Sets 2-3
    Reps 15-20
    Speed Slow
    Recovery 1-1.5

      August 20

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

      WU: 400
      MS:
      3 * 200 0:45 rest
      8 * 25 kick :10 rest
      4 * 100 0:25 rest
      8 * 25 kick :10 rest
      5 * 50 :10 rest
      100 loosen easy swim
      6 * 75 pull with paddles 0:20 rest
      CD: 200

        August 21

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

        Run Speed
        Speed/Efficiency
        35
        5' wu. 5' cd. 4x30" sprint - with 1' recovery, then 4x1' sprints - with 2' recovery and then 4x30" sprint again with 1' recovery. Stretch when done and add in Core 1, 2 or 3.

        Off Day!

          August 22

            August 23

            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

            Period AA
            Sets 2-3
            Reps 15-20
            Speed Slow
            Recovery 1-1.5

              August 24

              Run
              • 50m
              • -----
              • -----

              Speed
              Strength
              50
              10' WU. Then 30' tempo run at LT or 8k could be substituted. 10' cd. WU includes 4x20" strides. Stretch when done and add in Core 1, 2 or 3.

              Rest day!

                August 25

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

                Run Base
                Endurance
                120
                Run 2:00 very easy - don't worry about HR or pace - just run easy.

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                theoriginalmaj's Training Plan


                 August 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals