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Surrey, BC, Canada 
Today
Partly Cloudy High 18CLow 11C
  • Temp: 10C
  • Hum: 87%
  • W: 2mph ESE
TUESDAY
Sunny
High 20C
Low 7C
WEDNESDAY
Moderate rain
High 12C
Low 6C
THURSDAY
Sunny
High 12C
Low 4C
FRIDAY
Sunny
High 12C
Low 5C

    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.

                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

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                Lukasz's Training Plan


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