my planned blog my planned calendar my planned reports
print
Surrey, BC, Canada 
Today
Light rain shower High 23CLow 11C
  • Temp: 19C
  • Hum: 52%
  • W: 0mph WSW
WEDNESDAY
Overcast
High 19C
Low 11C
THURSDAY
Moderate rain
High 13C
Low 11C
FRIDAY
Overcast
High 14C
Low 11C
SATURDAY
Cloudy
High 14C
Low 10C

    May 11

    Run
    • 1h 20m 36s
    • 10.00 miles
    • 08m 03s /Mi

    Easy Run

    Swim
    • 45m
    • 2300.00 meters
    • -----

    WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
    MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
    CD: 200 easy alternating 50 pull, 50 swim.

    'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

      May 12

      Bike
      • 1h 10m
      • -----
      • -----

      WU: 10'
      MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
      CD: 10

      Run
      • 2h 08m 57s
      • 16.00 miles
      • 08m 03s /Mi

      Long Run

      Swim
      • 1h 00m
      • 3350.00 meters
      • -----

      WU: 400
      MS: 4x300 w/:30 rest
      Idea here: 1st swim moderate straight
      2nd even split 150’s
      3rd descend 100’s
      4th descend 75’s
      *2nd should be faster than the first and 3rd fast than 2nd and so on…
      100 loosen ( easy)
      10x25 kick 0:10 RI
      600 pull w/ paddles
      8x75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
      CD: 200 Warm down

        May 13

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

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

        Run
        • 1h 12m 32s
        • 9.00 miles
        • 08m 03s /Mi

        Easy Run

          May 14

          Bike
          • 1h 30m
          • -----
          • -----

          1.5hr ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.

          Strength
          • 45m

          • EXERCISE

            Sets
            Min
            reps
            Max
            reps
            Min
            wt.(lb)
            Max
            wt.(lb)
          • BACK - Bent-Arm Pulldown
            3
            40
            60
            0
            0
          • BACK - Seated row
            3
            40
            60
            0
            0
          • LEGS - 2 Leg Squats
            3
            15
            20
            0
            0
          • LEGS - Leg Press
            3
            40
            60
            0
            0
          • LEGS - Step Ups
            3
            15
            20
            0
            0

          Leg Press, Bent-arm pull down and Seated Rows
          Sets: 1-3
          Reps 40-60
          Speed: Moderate
          Recovery 1-2'

          Step Ups, Squats (2 leg)
          Sets: 2-3
          Reps: 15-20
          Speed: Slow
          Recovery: 1-1.5'

          AND Core #1, 2, and 3

            May 15

            Run
            • 1h 20m 30s
            • 10.00 miles
            • 08m 03s /Mi

            Easy Run

            Swim
            • 1h 15m
            • 4000.00 meters
            • -----

            WU: 400 swim
            MS: 5x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 non-free)
            CD: 100 ez non-free

              May 16

              Run
              • 1h 12m
              • 9.00 miles
              • 08m /Mi

              Tempo RunDist: 9 Mi, incWarm; 6 Mi @ 6:54; Cool

              Swim
              • 45m
              • 2000.00 meters
              • -----

              BT: WU (200-500) as you would before a race. Then swim a 1000m/yd time trial all out. Record TT time.
              CD - 500

              Strength
              • 45m

              • EXERCISE

                Sets
                Min
                reps
                Max
                reps
                Min
                wt.(lb)
                Max
                wt.(lb)
              • BACK - Bent-Arm Pulldown
                3
                40
                60
                0
                0
              • BACK - Seated row
                3
                40
                60
                0
                0
              • LEGS - 2 Leg Squats
                3
                15
                20
                0
                0
              • LEGS - Leg Press
                3
                40
                60
                0
                0
              • LEGS - Step Ups
                3
                15
                20
                0
                0

              Leg Press, Bent-arm pull down and Seated Rows
              Sets: 1-3
              Reps 40-60
              Speed: Moderate
              Recovery 1-2'

              Step Ups, Squats (2 leg)
              Sets: 2-3
              Reps: 15-20
              Speed: Slow
              Recovery: 1-1.5'

              AND Core #1, 2, and 3

                May 17

                Bike
                • 1h 16m
                • -----
                • -----

                WU: 10'
                MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x.
                CD: 10'

                Run
                • 1h 20m 30s
                • 10.00 miles
                • 08m 03s /Mi

                Easy Run

                Off Day.

                show more

                Lukasz's Training Plan


                 May 2012 
                SunMonTueWedThuFriSat
                   1 2 3 4 5
                6 7 8 9 10 11 12
                13 14 15 16 17 18 19
                20 21 22 23 24 25 26
                27 28 29 30 31  
                 

                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

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