Fitzroy Isl, QU, Australia 
Today
Sunny High 33CLow 18C
  • Temp: 24C
  • Hum: 61%
  • W: 8mph SW
MONDAY
Cloudy
High 32C
Low 21C
TUESDAY
Sunny
High 22C
Low 12C
WEDNESDAY
Sunny
High 23C
Low 12C
THURSDAY
Sunny
High 21C
Low 11C
Bike
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.

Run
  • 25m
  • -----
  • -----

Run Base
Endurance
25
Run 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.

Bike
  • 30m
  • -----
  • -----

Trainer
High RPM Spin
30
WU: 10'
MS: 10' 25' at 105+ RPMS.
CD: 10'

Strength
  • 1h 15m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'

Run
  • 40m
  • -----
  • -----

Run Base
Endurance
40
Run 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 meters
  • -----

Pacing
LT
40
2000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

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.

Bike
  • 50m
  • -----
  • -----

Bike Hill Repeats
Strength
50
WU: 15'
MS: Then 10x2' 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
  • 1h 15m

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'

Run
  • 30m
  • -----
  • -----

Run Base
Endurance
30
Run 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
  • 30m
  • 1800.00 meters
  • -----

Form
30
1800
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Off Day!
Bike
  • 1h 00m
  • -----
  • -----

Bike Strength
Strength
60
60' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Swim
  • 45m
  • 1100.00 meters
  • -----

Form Swim
Easy
45
1100
WU: Swim 4 laps (200 yds) warm up.
MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 10x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
CD: Then swim 100 yards easy cool down.

lizmoll's Training Plan


 January 2017 
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Time
Distance
Time
  • January's totals
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