Bowling Green,KY 
Today
Sunny High 42FLow 32F
  • Temp: 32F
  • Hum: 75%
  • W: 4mph NNE
SATURDAY
Sunny
High 43F
Low 30F
SUNDAY
Partly Cloudy
High 48F
Low 39F
MONDAY
Patchy rain nearby
High 53F
Low 47F
TUESDAY
Moderate rain
High 51F
Low 33F
Off Day!
Bike
  • 3h 30m
  • -----
  • -----

Bike Base
Endurance
210
3.5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 2h 30m
  • -----
  • -----

Run Base
Strength
150
Run 150' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

Run
  • 2h 00m
  • -----
  • -----

Run Strength
Strength
120
120' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.

Off Day!
Run
  • 45m
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  • -----

Run Hill Repeats
Strength
45
WU: 15'
MS: Then run 4x2' up a hill, recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 00m
  • 2400.00 yards
  • -----

Endurance
60
2400
WU: 400
MS:
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru the following set twice:
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1' rest
CD: 200 warm down

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.

Bike
  • 1h 00m
  • -----
  • -----

Big Gear
Raise LT
60
Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10' TT. Go small ring, middle gear for 5' spinning smoothly. Go back to big ring, hardest gear, and do another 10' TT. Gradually work your back to your easiest gear by 1' for cool-down.

Strength
  • 1h 15m

Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75

Bike
  • 45m
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Trainer
High RPM Spin
45
WU: 10'
MS: 25' at 105+ RPMS.
CD: 10'

kweezen's Training Plan


 December 2014 
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Time
Distance
Time
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals