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May 12
May 13
- 2h 00m
- -----
- -----
2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.
- 1h 12m 32s
- 9.00 miles
- 08m 03s /Mi
Easy Run
May 14
- 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.
- 45m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Bent-Arm Pulldown3406000
- BACK - Seated row3406000
- LEGS - 2 Leg Squats3152000
- LEGS - Leg Press3406000
- LEGS - Step Ups3152000
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
- 1h 20m 30s
- 10.00 miles
- 08m 03s /Mi
Easy Run
- 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
- 1h 12m
- 9.00 miles
- 08m /Mi
Tempo RunDist: 9 Mi, incWarm; 6 Mi @ 6:54; Cool
- 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
- 45m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Bent-Arm Pulldown3406000
- BACK - Seated row3406000
- LEGS - 2 Leg Squats3152000
- LEGS - Leg Press3406000
- LEGS - Step Ups3152000
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
- 1h 16m
- -----
- -----
WU: 10'
MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x.
CD: 10'
- 1h 20m 30s
- 10.00 miles
- 08m 03s /Mi
Easy Run
May 18
- 1h 20m 30s
- 10.00 miles
- 08m 03s /Mi
Easy Run
Lukasz's Training Plan
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May 2012 
Volume
Actual vs Planned
Upcoming races
- Run For Water (Run)5/26/2013 Abbotsford, British Columbia
- Wine Capital of Canada Triathlon - Olympic Course (Triathlon)6/16/2013 Oliver, British Columbia
- Ironman 70.3 Lake Stevens (Triathlon)7/21/2013 Lake Stevens, Washington
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WU: 10'
MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x.
CD: 10
Long Run
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