kweezen

Bowling Green,KY 
Today
Partly Cloudy High 82FLow 55F
  • Temp: 79F
  • Hum: 45%
  • W: 11mph NNW
TUESDAY
Sunny
High 81F
Low 56F
WEDNESDAY
Sunny
High 86F
Low 58F
THURSDAY
Patchy rain nearby
High 88F
Low 61F
FRIDAY
Partly Cloudy
High 92F
Low 61F

Monday - July 28

Run
  • 1h 41m
  • 10.70 miles
  • -----

Warmup: 10 minutes /1.10 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:1h 21m /8.50 miles

Set #1 45m / 4.74 miles
Lactate Threshold
Intervals: 5x6' on 3' rest
HR Zone: 4-5 RPE: 8-10
Run these intervals at your LT pace: Z4-Z5a

Set #2 36m / 3.76 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /1.10 miles

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.

Tuesday - July 29

Run
  • 58m
  • 6.20 miles
  • -----

Warmup: 10 minutes /1.10 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:38m /4.00 miles

Set #1 15m / 1.58 miles
Speed/Efficiency
Intervals: 10x0.5' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per 30 seconds or 90 combined.

Set #2 23m / 2.38 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /1.10 miles

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.

Swim
  • 1h 35m
  • 5100.00 yards
  • -----

Warmup: 550 yards

Pace: 02m 17s /100 yards +
Freestyle at recovery pace

Main Set:1h 20m /4250 yards

Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 3500 yards
Threshold
Intervals: 7x500' on 70' rest
Pace: 02m - 01m 51s /100 yards


Set #3 300 yards
Speed
Intervals: 6x50' on 40' rest
Pace: 01m 42s - 01m 08s /100 yards


Set #4 50 yards
Endurance
Pace: 02m 16s - 02m 01s /100 yards
Freestyle at Endurance pace.

Cooldown: 300 yards

Pace: - 02m 17s /100 yards
Freestyle at recovery pace

Wednesday - July 30

Bike
  • 2h 01m
  • 38.40 miles
  • -----

Warmup: 10 minutes /3.20 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:1h 41m /32.00 miles

Set #1 40m / 12.67 miles
Tempo Ride
Intervals: 1x40' on 0' rest
HR Zone: 3 RPE: 5-6
Do the tempo interval in Zone 3.

Set #2 1h 01m / 19.38 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.20 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Thursday - July 31

Run #1
  • 1h 41m
  • 10.60 miles
  • -----

Main Set:1h 41m /10.60 miles

Set #1 1h 41m Endurance
HR Zone: 1-2 RPE: 5-6


Swim
  • 1h 16m
  • 4100.00 yards
  • -----

Warmup: 550 yards

Pace: 02m 17s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:1h 01m /3250 yards

Set #1 1h 01m Endurance
Pace: 02m 16s - 02m 01s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 300 yards

Pace: - 02m 17s /100 yards
Freestyle at recovery pace

Run #2
  • 1h 03m
  • 6.60 miles
  • -----

Main Set:1h 03m /6.60 miles

Set #1 1h 03m Endurance
HR Zone: 1-2 RPE: 5-6

Friday - August 1

Bike
  • 1h 09m
  • 22.00 miles
  • -----

Warmup: 10 minutes /3.20 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:49m /15.60 miles

Set #1 11m / 3.48 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 38m / 12.12 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.20 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Swim
  • 57m
  • 3100.00 yards
  • -----

Warmup: 550 yards

Pace: 02m 17s /100 yards +
Freestyle at recovery pace

Main Set:42m /2250 yards

Set #1 400 yards
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 1400 yards
MaxO2
Intervals: 7x200' on 90' rest
Pace: 01m 50s - 01m 43s /100 yards


Set #3 450 yards
Endurance
Pace: 02m 16s - 02m 01s /100 yards


Cooldown: 300 yards

Pace: - 02m 17s /100 yards
Freestyle at recovery pace

Saturday - August 2

Run
  • 2h 24m
  • 15.20 miles
  • -----

Warmup: 10 minutes /1.10 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:2h 14m /14.10 miles

Set #1 2h 14m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Sunday - August 3

Bike
  • 3h 36m
  • 68.60 miles
  • -----

Brick: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. Practice nutrition.

Run
  • 36m
  • 3.80 miles
  • -----

Brick:Off the bike, run at race pace.

Brick: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. Practice nutrition.

kweezen's Training Plan


 July 2014 
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Volume

Time
Distance

Actual vs Planned

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Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals