Huntersville,NC 
Today
Cloudy High 83FLow 65F
  • Temp: 68F
  • Hum: 83%
  • W: 0mph N
THURSDAY
Sunny
High 92F
Low 68F
FRIDAY
Sunny
High 90F
Low 72F
SATURDAY
Partly Cloudy
High 96F
Low 70F
SUNDAY
Patchy rain nearby
High 94F
Low 71F
Run
  • 30m
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Rest
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

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

Swim Endurance - KEY WORKOUT
Endurance
60
2800
WU: 300 swim & then 300 drills.
MS: 8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
CD: 200

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. 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. (*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.

Bike
  • 1h 15m
  • -----
  • -----

Very Easy
75
Easy spin for 75' in small chain ring.

Bike
  • 3h 45m
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  • -----

Brick - KEY WORKOUT
Strength
225
During the ride - 4x30' at Zone 3. Recovery is 10' easy spinning. I want you to simulate race effort during the 30' blocks. You must end with a hard 30' effort and go right into the BRICK.

Run
  • 30m
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  • -----

Run Brick - KEY WORKOUT
Strength
30
Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Run
  • 1h 15m
  • -----
  • -----

Run Base
Endurance
75
Run 75' on a flat course to rolling course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done.

Swim
  • 30m
  • 1500.00 yards
  • -----

Easy swim
Recovery
30
1500
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest. Swim easy and focus on form.

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. 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.

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

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 20m
  • -----
  • -----

Raise Bike LT
LT
80
WU: 10'
MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 10'

Bike
  • 1h 00m
  • -----
  • -----

Spinning
High RPM Spin
60
60' at 105+ RPMS average.

Run
  • 55m
  • -----
  • -----

Run TT
Speed
55
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on a track or on a measured course. 15 min CD

kweezen's Training Plan


 August 2016 
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