REDMAN'S TRI QUEST

Cypress,TX 
Today
Patchy rain nearby High 100FLow 77F
  • Temp: 92F
  • Hum: 56%
  • W: 4mph NNE
THURSDAY
Sunny
High 96F
Low 77F
FRIDAY
Sunny
High 96F
Low 76F
SATURDAY
Sunny
High 100F
Low 75F
SUNDAY
Sunny
High 100F
Low 76F

Wednesday - July 23

Bike
  • 1h 30m
  • -----
  • -----

90 minutes with hills. Solid effort ranging from RPE 3 to RPE 7.

Swim
  • 45m
  • -----
  • -----

Race-specific
wu: 2 x 150, swim, back
main: 600, then 6 x 100.
cd: 2 x 125 easy

Thursday - July 24

Bike
  • 30m
  • -----
  • -----

30 minutes in full aero position. RPE 3. Do 5x20 second accelerations separated by a few minutes after a warm up period.

Swim
  • 30m
  • -----
  • -----

Speed day
wu: 3 x 200 - swim, kick, pull
main: 16 x 50 odds RPE 4, evens RPE 8-9
cd: 150 easy

Friday - July 25

Run
  • 1h 00m
  • -----
  • -----

60min. 15 wu/wd. 30min tempo at RPE7-8. If you can find a 10K race this weekend, swap this workout with Sunday and race instead. Race should be all out.

Saturday - July 26

Off.

Sunday - July 27

Bike
  • 3h 00m
  • -----
  • -----

3 hour bike. Keep RPE 3-4. Use race clothes if possible. Use race equipment.

Run
  • 20m
  • -----
  • -----

20 minute recovery run after the bike at RPE 2.

Monday - July 28

Bike
  • 30m
  • -----
  • -----

30 minutes at RPE 4-5.

Run
  • 1h 30m
  • -----
  • -----

90 minutes at RPE 3 using race nutrition/hydration plan.

Brick: short bike and long run. Use race uniform if possible. This is also a long session to have during the week __________ If you can find a 10K race this weekend, swap this workout with Thursday and race instead. Race should be all out.

Tuesday - July 29

Tough, tough week...

tpnguyen10's Training Plan


 July 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 31  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Bridgeland Triathlon (Triathlon)
    8/3/2014 Cypress, Texas
  • Towne Lake Triathlon - Olympic Course (Triathlon)
    9/1/2014 Cypress, Texas

Totals

  • May's totals
  • April's totals
  • 2014 totals
  • 2013 totals