Charlotte,NC 
Today
Light rain High 54FLow 34F
  • Temp: 54F
  • Hum: 94%
  • W: 6mph NNE
TUESDAY
Overcast
High 65F
Low 54F
WEDNESDAY
Sunny
High 76F
Low 59F
THURSDAY
Sunny
High 77F
Low 63F
FRIDAY
Partly cloudy
High 79F
Low 65F
Swim
  • 45m
  • 1600.00 yards
  • -----

Speed
WU: 300 & 6x50 on 10" rest.
MS: 8x100 on 20" rest.
CD: 200.

Bike
  • 40m
  • -----
  • -----

Big Gear
Power
WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'

Run
  • 15m
  • -----
  • -----

Run Base
Endurance
Run 15' 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.

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.

Swim
  • 30m
  • 1400.00 yards
  • -----

Speed
WU: 300 & 6x50 on 10" rest.
MS: 6x100 on 20" rest.
CD: 200

Bike
  • 45m
  • -----
  • -----

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

Run
  • 15m
  • -----
  • -----

Speed/Efficiency
15' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.

Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Off!
Bike
  • 20m
  • -----
  • -----

Pre Race Prep
Sprint Prep
Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.

Run
  • 20m
  • -----
  • -----

Pre Race Prep
Sprint Prep
Warm up for 10'. After wu, do 4x20" fast with a full recovery between each.

Swim
  • 20m
  • 1000.00 yards
  • -----

Speed
WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
CD: 200

RACE DAY!

kweezen's Training Plan


 April 2017 
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Time
Distance
Time
  • Tri Latta Sprint (Triathlon)
    6/10/2017 Charlotte, North Carolina
  • January's totals
  • December's totals
  • 2017 totals
  • 2016 totals