Huntersville,NC 
Today
Sunny skies High 77FLow 67F
  • Temp: 70F
  • Hum: 94%
  • W: 0mph N
THURSDAY
Sunny skies
High 83F
Low 56F
FRIDAY
Sunny skies
High 78F
Low 54F
SATURDAY
Sunny skies
High 79F
Low 56F
SUNDAY
Sunny skies
High 77F
Low 60F
Run
  • 30m
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Strength/Pacing
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done.

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.

Swim
  • 30m
  • 2300.00 yards
  • -----

Swim Form
Form
30
2300
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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Bike
  • 3h 30m
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  • -----

Bike Base - KEY WORKOUT
End
210
3.5 hour ride. Try to do this on a course that simulates the race course. Use your planned race day nutrition. Start steady and build into it. During the ride do 3x20' at race effort, about 10-15 beats under LT. Make sure to drink and eat after this to recover well.

Run
  • 1h 30m
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  • -----

Run Base - KEY WORKOUT
Endurance
90
Run 90' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

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.

Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

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.

Bike
  • 1h 10m
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  • -----

Bike Hill Repeats
Strength
70
WU: 15'
MS: Then 3x5' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Swim
  • 1h 20m
  • 3200.00 yards
  • -----

Endurance
80
3200
WU: 300 Free
MS:
12x25 on 10" rest.
400 easy
4x100 on 10" rest.
4x100 RI (rest interval): 20"
2x200 RI: 30"
8x50 RI: 20"
400 easy
CD: 200

Run
  • 50m
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  • -----

Run Pacing
Pace
50
WU: 10'
MS: 8x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

kweezen's Training Plan


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