wannabetriathlete

Innisfail, QU, Australia 
Today
Sunny High 27CLow 17C
  • Temp: 23C
  • Hum: 57%
  • W: 6mph S
WEDNESDAY
Sunny
High 27C
Low 14C
THURSDAY
Sunny
High 27C
Low 18C
FRIDAY
Patchy rain nearby
High 27C
Low 18C
SATURDAY
Patchy rain nearby
High 28C
Low 18C

Tuesday - September 30

Bike
  • 56m
  • 23.17 kms
  • -----

Warmup: 10 minutes /4.18 kms

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

Main Set:36m /14.81 kms

Set #1 36m / 14.89 kms
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 /4.18 kms

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

Run
  • 55m
  • 7.40 kms
  • -----

Main Set:55m /7.40 kms

Set #1 55m Endurance
HR Zone: 1-2 RPE: 5-6


Wednesday - October 1

Swim
  • 1h 05m
  • 2250.00 meters
  • -----

Warmup: 350 meters

Pace: 03m 32s /100 meters +
Freestyle at recovery pace

Main Set:50m /1700 meters

Set #1 400 meters
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 1000 meters
Threshold
Intervals: 4x250' on 30' rest
Pace: 03m 09s - 02m 55s /100 meters


Set #3 300 meters
Speed
Intervals: 6x50' on 40' rest
Pace: 02m 44s - 01m 48s /100 meters


Cooldown: 200 meters

Pace: - 03m 32s /100 meters
Freestyle at recovery pace

Thursday - October 2

Bike
  • 37m
  • 15.45 kms
  • -----

Warmup: 10 minutes /4.18 kms

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 /7.08 kms

Set #1 11m / 4.59 kms
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 06m / 2.56 kms
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 /4.18 kms

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

Run
  • 55m
  • 7.24 kms
  • -----

Warmup: 10 minutes /1.29 kms

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

Main Set:45m /5.95 kms

Set #1 45m / 6.02 kms
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Friday - October 3

Run
  • 37m
  • 4.83 kms
  • -----

Warmup: 10 minutes /1.29 kms

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

Main Set:27m /3.54 kms

Set #1 12m / 1.59 kms
Speed/Efficiency
Intervals: 8x0.5' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per 30 seconds or 90 combined.

Set #2 15m / 1.98 kms
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Swim
  • 39m
  • 1400.00 meters
  • -----

Warmup: 350 meters

Pace: 03m 32s /100 meters +
Freestyle at recovery pace

Main Set:24m /850 meters

Set #1 400 meters
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 200 meters
MaxO2
Intervals: 2x100' on 60' rest
Pace: 02m 54s - 02m 45s /100 meters


Set #3 250 meters
Threshold
Pace: 03m 09s - 02m 55s /100 meters


Cooldown: 200 meters

Pace: - 03m 32s /100 meters
Freestyle at recovery pace

Saturday - October 4

Run
  • 1h 13m
  • 9.82 kms
  • -----

Warmup: 10 minutes /1.29 kms

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

Main Set:1h 03m /8.53 kms

Set #1 1h 03m 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 - October 5

Bike
  • 1h 33m
  • 38.79 kms
  • -----

Warmup: 10 minutes /4.18 kms

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

Main Set:1h 13m /30.42 kms

Set #1 1h 13m / 30.35 kms
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /4.18 kms

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

Monday - October 6

Swim
  • 55m
  • 1900.00 meters
  • -----

Warmup: 350 meters

Pace: 03m 32s /100 meters +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:40m /1350 meters

Set #1 40m Endurance
Pace: 03m 31s - 03m 10s /100 meters
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: 200 meters

Pace: - 03m 32s /100 meters
Freestyle at recovery pace

lizmoll's Training Plan


 September 2014 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Laguna Phuket Triathlon (Triathlon)
    11/23/2014 Phuket,

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals