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Surrey, BC, Canada 
Today
Light rain shower High 18CLow 8C
  • Temp: 12C
  • Hum: 88%
  • W: 4mph S
MONDAY
Partly Cloudy
High 19C
Low 11C
TUESDAY
Sunny
High 19C
Low 9C
WEDNESDAY
Patchy light drizzle
High 15C
Low 6C
THURSDAY
Cloudy
High 13C
Low 6C

    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.

        May 18

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

        Easy Run

          May 19

          Run
          • 2h 08m 48s
          • 16.00 miles
          • 08m 03s /Mi

          Long Run

          'Pretty' Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands. '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. Kickboard Kick or Kick on Back with hands over head, fingers locked.

            May 20

            Bike
            • 4h 00m
            • -----
            • -----

            Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.

            Run
            • 1h 20m 30s
            • 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

              May 21

              Run
              • 1h 12m 16s
              • 9.00 miles
              • 08m 01s /Mi

              Easy Run

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

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

              Strength
              • 45m

              • EXERCISE

                Sets
                Min
                reps
                Max
                reps
                Min
                wt.(lb)
                Max
                wt.(lb)
              • BACK - Bent-Arm Pulldown
                3
                8
                15
                0
                0
              • BACK - Seated row
                3
                8
                15
                0
                0
              • LEGS - Hamstring curl
                3
                8
                15
                0
                0
              • LEGS - Leg Press
                3
                8
                15
                0
                0
              • LEGS - Step Ups
                3
                8
                15
                0
                0

              Sets: 2-3
              Reps: 8-15
              Speed: Fast
              Recovery: 3'-5'
              ALSO: Core #1, 2, and 3
              Stretch in between sets as well.

                May 22

                Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.
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                Lukasz's Training Plan


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                Actual vs Planned

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