Bowling Green,KY 
Today
Sunny High 37FLow 24F
  • Temp: 41F
  • Hum: 39%
  • W: 11mph W
FRIDAY
Sunny
High 45F
Low 35F
SATURDAY
Partly Cloudy
High 56F
Low 46F
SUNDAY
Heavy rain
High 64F
Low 57F
MONDAY
Partly Cloudy
High 55F
Low 36F
Bike
  • 1h 15m
  • -----
  • -----

Bike Base
Endurance
75
75' ride on a flat course. Keep HR in Zone 1-2.

Run
  • 40m
  • -----
  • -----

Run Hill Repeats
Strength/Speed
40
WU: 15'
MS: Then run 8x30" up a steep hill. Do not worry about HR. Just run as hard as you can for 30" - try to go a little farther up the hill each time. Keep HR in Zone 1-2 otherwise.
CD: 15'
Stretch when done and add in Core 1, 2 or 3.

Strength
  • 1h 15m

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

Swim
  • 1h 00m
  • 3300.00 yards
  • -----

Speed
60
3300
WU: 300 & 6x50 on 10" rest.
MS: 25x100:
- 10 on 2:15
- 10 on 2:20
- 5 on 2:30
CD: 200

Bike
  • 2h 30m
  • -----
  • -----

Bike Base
Endurance
150
150' ride on a flat to rolling course. Keep HR in Zone 1-2.

Bike
  • 1h 00m
  • -----
  • -----

Recovery
Very Easy
60
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Run
  • 1h 30m
  • -----
  • -----

Run Strength
Strength
90
60' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.

Off Day!
Bike
  • 1h 15m
  • -----
  • -----

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

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.

Swim
  • 40m
  • 2000.00 yards
  • -----

Easy swim
Recovery
40
2000
WU: 500
MS: 500 pull, then 10x50 on 1:05
CD: 500 easy swim.

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.

kweezen's Training Plan


 November 2014 
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Time
Distance
Time
  • Ironman 70.3 California Oceanside (Triathlon)
    3/28/2015 Oceanside, California
  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals