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Surrey, BC, Canada 
Today
Moderate rain High 11CLow 6C
  • Temp: 9C
  • Hum: 93%
  • W: 2mph NNE
THURSDAY
Sunny
High 15C
Low 8C
FRIDAY
Sunny
High 16C
Low 8C
SATURDAY
Sunny
High 16C
Low 8C
SUNDAY
Patchy light drizzle
High 14C
Low 8C

    May 5

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

    1.5 hour 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.

    Run
    • 2h 09m 16s
    • 16.00 miles
    • 08m 04s /Mi

    Long Run

    Swim
    • 1h 00m
    • 3100.00 meters
    • -----

    WU: 400
    MS: 400 (first 150 long smooth, 250 pick it up...note the 200 splits, Not Broken – straight 400) 0:45 RI
    2x50 back 0:30 RI - just to loosen
    2x200 (first 100 long moderate, second attempt to even split) 0:20 RI
    2x50 back 0:30 RI - just to loosen
    4x100 0:25 RI
    150 loosen
    6x125 pull 0:20 RI
    8x25 ez/FAST 0:40
    CD: 200 warm down

    '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.

      May 6

      Bike
      • 2h 30m
      • -----
      • -----

      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 04m
      • 8.00 miles
      • 08m /Mi

      Tempo RunDist: 8 Mi, incWarm; 6 Mi @ 6:57; Cool

        May 7

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

        Easy Run

        Swim
        • 1h 00m
        • 2500.00 meters
        • -----

        WU: 300 swim/100 drill
        MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
        CD: 100 ez

          May 8

          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.

            May 9

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

            Easy Run

            '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 10

              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.

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

              SpeedworkDist: 9 Mi, incWarm; 5x1600 in 6:22w/800 jogs; Cool

              Off Day.

                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.

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                Lukasz's Training Plan


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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals