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Surrey, BC, Canada 
Today
Light drizzle High 12CLow 7C
  • Temp: 10C
  • Hum: 87%
  • W: 4mph SW
WEDNESDAY
Partly Cloudy
High 16C
Low 9C
THURSDAY
Sunny
High 16C
Low 8C
FRIDAY
Partly Cloudy
High 14C
Low 7C
SATURDAY
Patchy light rain
High 13C
Low 4C

    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.

          May 23

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

          Easy Run

          Strength
          • 45m

          • EXERCISE

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

          '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 24

            Run
            • 1h 04m 13s
            • 8.00 miles
            • 08m 01s /Mi

            Easy Run

            Swim
            • 1h 00m
            • 2560.32 meters
            • -----

            WU: 300 swim & then 300 drills.
            MS: 8x100 @75% effort. Rest is 20".
            Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
            Next set is 400 pull with paddles.
            CD: 200

            Off Day!

              May 25

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

              Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run or ride from day before. Repeat.

              Run
              • 1h 04m 14s
              • 8.00 miles
              • 08m 01s /Mi

              Easy Run

                May 26

                Bike
                • 1h 20m
                • -----
                • -----

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

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

                Easy 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.

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                Lukasz's Training Plan


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