Maintaining Balance

Akron,OH 
Today
Sunny High 71FLow 46F
  • Temp: 61F
  • Hum: 31%
  • W: 0mph SE
MONDAY
Partly Cloudy
High 75F
Low 56F
TUESDAY
Patchy rain nearby
High 65F
Low 39F
WEDNESDAY
Sunny
High 56F
Low 38F
THURSDAY
Sunny
High 62F
Low 55F

Sunday - April 20

Bike
  • 1h 00m
  • 20.00 miles
  • -----

Stay with a smooth pedaling stroke and keep your HR aerobic!

Run
  • 1h 45m
  • 12.00 miles
  • -----

Run 105' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

DEFINITIONS Kenyan and '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.

  • Calories out: 4314 From lifestyle:2467, From activities:1846

Saturday - April 19

Bike
  • 4h 00m
  • 72.00 miles
  • -----

BRICK (see run)
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 run brick.

Run
  • 40m
  • 5.00 miles
  • -----

BRICK:
2 x 20' runs - one before the bike, one after the bike. Keep the pace pretty easy, focus on form and turnover. The last 3' of each run, increase intensity to a little under LT.

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

Breakthrough:
WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
MS: 5 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.
Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.
CD: Then swim easy, 100 cool down.

DEFINITIONS: T-Pace = swim test time / the number of 100 you swam. If you swam 10:00 for 500yards, then your T-Pace would equal 10:00/5 for a T-Pace of 2:00 per 100.

  • Calories out: 6020 From lifestyle:2350, From activities:3670

Friday - April 18

Thursday - April 17

Sport
  • Hiking
  • 2h 00m

With kids.

  • Calories out: 3303 From lifestyle:2498, From activities:806

Wednesday - April 16

Test

  • Calories out: 2578 From lifestyle:2578, From activities:0

Tuesday - April 15

Starting to feel better.  Spring break is here and I hope to get 100%.  Spent some time with the family in some new places.

It doesn't help that it's 70's for a few days, then snow...then 50's.  Doesn't help at all...

  • Calories out: 2578 From lifestyle:2578, From activities:0

Monday - April 14

Ron's Training Log


 April 2014 
SunMonTueWedThuFriSat
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals