Bowling Green,KY 
Today
Light drizzle High 47FLow 30F
  • Temp: 38F
  • Hum: 73%
  • W: 12mph S
MONDAY
Overcast
High 36F
Low 35F
TUESDAY
Patchy rain nearby
High 43F
Low 27F
WEDNESDAY
Sunny
High 46F
Low 34F
THURSDAY
Light drizzle
High 49F
Low 31F
Bike
  • 2h 20m
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Bike Base - KEY WORKOUT
Endurance
140
140' ride on a flat to rolling course. Keep HR in Zone 1-2.

Bike
  • 45m
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Recovery
Very Easy
45
Easy spin for 45' in small chain ring.

Run
  • 40m
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Speed
40
WU: 10' includes 4x20" strides.
MS: Then 20' tempo run at LT or 5k could be substituted.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 15m
  • 3350.00 yards
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Endurance
75
3350
WU: 400
MS:
4 * 300 w/:30 rest
- Idea here: 1st swim moderate straight
- 2nd even split 150's
- 3rd descend 100's
- 4th descend 75's
2nd should be faster than the first and 3rd fast than 2nd so on…
100 loosen ( easy)
10 * 25 kick 0:10 RI
600 pull w/ paddles
8 * 75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Bike
  • 1h 30m
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Bike Hill Repeats
Strength
90
WU: 15'
MS: Then 3x10' 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'

Strength
  • 45m

Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

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
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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
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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.

kweezen's Training Plan


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