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Surrey, BC, Canada 
Today
Partly Cloudy High 24CLow 11C
  • Temp: 21C
  • Hum: 53%
  • W: 4mph WSW
TUESDAY
Patchy rain nearby
High 21C
Low 10C
WEDNESDAY
Sunny
High 19C
Low 11C
THURSDAY
Cloudy
High 18C
Low 9C
FRIDAY
Moderate rain
High 13C
Low 6C

    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

              May 13

              Bike
              • 2h 00m
              • -----
              • -----

              2 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

              Run
              • 1h 12m 32s
              • 9.00 miles
              • 08m 03s /Mi

              Easy Run

                May 14

                Bike
                • 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.

                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

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                Lukasz's Training Plan


                 May 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

                • June's totals
                • May's totals
                • 2013 totals
                • 2012 totals