Trying to get back in shape is tough

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New York,NY 
Today
Overcast High 73FLow 63F
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FRIDAY
Overcast
High 62F
Low 48F
SATURDAY
Sunny
High 63F
Low 49F
SUNDAY
Sunny
High 62F
Low 44F
MONDAY
Sunny
High 62F
Low 54F

    July 13

    Run
    • 30m
    • 3.00 miles
    • -----

    1 mile warm up, 1 mile moderate effort, 1 mile easy. Easy walking for 10' to cool down.

      July 14

      Swim
      • 30m
      • 1500.00 meters
      • -----

      WU: 300 swim, 100 kick warm up
      MS: Then 3x300 on 20" rest - same pace as your 500 for time from last week.
      Then 4x25 very fast - rest is 15" on all.
      CD: 100 cool down

      Kickboard Kick OR
      Kick on Back

      Week 4: Continue to do the ideas from weeks 1-3. We are unplugging this weekend and every 4rth week from here on out. No cell phone (except for emergencies), no TV, no video games – no distractions from our family time. 1 - Create an auto responder for your emails to this effect saying that you will be offline during the weekend and if there is an emergency to call you - though let it go to message first. Resist the urge to fall into the trap of mindless chit-chat during any emergency phone-calls. Frequently, the world will not end if we don’t fire off an email reply within 30 minutes of getting an email. The world doesn’t really revolve around us and will not come to a halt if we don’t respond fast. 2 - Plan ahead this week for activities to do with your family. 3 - Find a scenic vista (mountain, ocean, sunset, etc) to go to and just enjoy 30 minutes of silence.

        July 15

        Run
        • 40m
        • 4.00 miles
        • -----

        Warmup for 1.5 miles, then run 6x400 with a 200 recovery at an easy jog - easy cool down to finish-up.

        Strength
        • 45m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - Pullups - Medium Grip, Supinated
          3
          0
          0
          0
          0
        • BACK - Pullups - Wide Grip, Pronated
          3
          0
          0
          0
          0
        • CHEST - Pushups
          3
          0
          0
          0
          0
        • LEGS - Lunges
          3
          10
          10
          0
          0
        • LEGS - Squats
          3
          10
          10
          0
          0
        • TRICEPS - Dips
          3
          0
          0
          0
          0

        Strength train and/or yoga.

        Pushups, dips and pullups are all done to fatigue on every set. Squats are bodyweight squats.
        If you can't do the conventional pushup, start with the Knee's Bent Pushup
        If you can't do one pullup, have somebody help you by helping push you up at the waist.
        Parallel Bar Dips can be substituted with Bench Dips

        Strength training should also include one of these Core Programs or The Hard-Core Program

          July 16

          Bike
          • 55m
          • 16.00 miles
          • -----

          Alternate 2 miles easy, 2 miles at Sprint race effort - do this 4 times.

            July 17

            Strength
            • 45m

            • EXERCISE

              Sets
              Min
              reps
              Max
              reps
              Min
              wt.(lb)
              Max
              wt.(lb)
            • BACK - Pullups - Medium Grip, Supinated
              3
              0
              0
              0
              0
            • BACK - Pullups - Wide Grip, Pronated
              3
              0
              0
              0
              0
            • CHEST - Pushups
              3
              0
              0
              0
              0
            • LEGS - Lunges
              3
              10
              10
              0
              0
            • LEGS - Squats
              3
              10
              10
              0
              0
            • TRICEPS - Dips
              3
              0
              0
              0
              0

            Strength train and/or yoga.

            Pushups, dips and pullups are all done to fatigue on every set. Squats are bodyweight squats.
            If you can't do the conventional pushup, start with the Knee's Bent Pushup
            If you can't do one pullup, have somebody help you by helping push you up at the waist.
            Parallel Bar Dips can be substituted with Bench Dips

            Strength training should also include one of these Core Programs or The Hard-Core Program

              July 18

              Swim
              • 30m
              • 1400.00 meters
              • -----

              WU: 300 warm up
              MS: 6x50 on 10" rest at Sprint pace. Then swim 4x150 on 20" rest at RPE 7.
              CD: 200 cooldown.

                July 19

                Bike
                • 1h 10m
                • 20.00 miles
                • -----

                Whatever you have time for this weekend- 15-20 miles - as easy or as hard as you like.

                Run
                • 30m
                • 3.00 miles
                • -----

                3 miles off the bike as medium effort.

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                TriToy's Training Plan


                 July 2012 
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                Volume

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                Actual vs Planned

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                Upcoming races

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