Fitzroy Isl, QU, Australia 
Today
Cloudy High 25CLow 15C
  • Temp: 22C
  • Hum: 50%
  • W: 21mph SSE
MONDAY
Sunny
High 26C
Low 15C
TUESDAY
Light rain shower
High 18C
Low 14C
WEDNESDAY
Patchy rain nearby
High 19C
Low 11C
THURSDAY
Light rain shower
High 24C
Low 16C
Off Day!
Run
  • 20m
  • -----
  • -----

Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

Kenyan 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
  • 40m
  • -----
  • -----

Big Gear
Power
40
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5'

Swim
  • 30m
  • 1400.00 meters
  • -----

Speed
30
1400
WU: 300 & 6x50 on 10" rest.
MS: 6x100 on 20" rest.
CD: 200

Run
  • 20m
  • -----
  • -----

Run Speed
Speed/Efficiency
20
20' run with 6x30" 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.

Bike
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Swim
  • 20m
  • 1000.00 meters
  • -----

Speed
20
1000
WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
CD: 200

Off Day!
Bike
  • 20m
  • -----
  • -----

Pre Race Prep
1/2 IM Prep
20
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
1/2 IM Prep
20
Warm up for 10' , After wu, do 4x20" fast with a full recovery between each.

Swim
  • 20m
  • 1000.00 meters
  • -----

Speed
Speed/Taper
20
1000
Easy open water swim - throw in 6 x 100 sprints - practice spotting!

lizmoll's Training Plan


 February 2016 
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7 8 9 10 11 12 13
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28 29     
 
Time
Distance
Time
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