kweezen

Bowling Green,KY 
Today
Cloudy High 82FLow 72F
  • Temp: 73F
  • Hum: 96%
  • W: 4mph E
SUNDAY
Light rain
High 79F
Low 70F
MONDAY
Sunny
High 95F
Low 72F
TUESDAY
Sunny
High 91F
Low 70F
WEDNESDAY
Patchy light rain in area with thunder
High 87F
Low 69F

Saturday - August 30

Run
  • 45m
  • 4.80 miles
  • -----

Warmup: 10 minutes /1.10 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:35m /3.70 miles

Set #1 35m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Sunday - August 31

Monday - September 1

Tuesday - September 2

Bike
  • 37m
  • 11.80 miles
  • -----

Warmup: 10 minutes /3.20 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:17m /5.40 miles

Set #1 17m / 5.42 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.20 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Wednesday - September 3

Run
  • 22m
  • 2.40 miles
  • -----

Warmup: 10 minutes /1.10 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:12m /1.30 miles

Set #1 12m / 1.26 miles
Pacing
Intervals: 4x2' on 1' rest
Run these intervals at your 10k pace.

Swim
  • 23m
  • 1300.00 yards
  • -----

Warmup: 550 yards

Pace: 02m 17s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:08m /450 yards

Set #1 08m Endurance
Pace: 02m 16s - 02m 01s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 300 yards

Pace: - 02m 17s /100 yards
Freestyle at recovery pace

Thursday - September 4

Friday - September 5

Run
  • 20m
  • -----
  • -----

20 min jog Zone 1

Swim
  • 20m
  • -----
  • -----

Open water swim, preferably at the race site. Look for anything on the horizon that you can spot off of. Throw in few short sprints with full recovery. Just stay loose.

Open water swim, preferably at the race site. Look for anything on the horizon that you can spot off of. Throw in few short sprints with full recovery. Just stay loose.

kweezen's Training Plan


 August 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals