Fitzroy Isl, QU, Australia 
Today
Overcast High 16CLow 12C
  • Temp: 14C
  • Hum: 67%
  • W: 12mph SSW
SUNDAY
Cloudy
High 18C
Low 13C
MONDAY
Partly cloudy
High 22C
Low 14C
TUESDAY
Thundery outbreaks possible
High 20C
Low 13C
WEDNESDAY
Cloudy
High 17C
Low 11C
Bike
  • 1h 00m
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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.

Run
  • 45m
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Strength
Race Day Specific
45
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.

Bike
  • 45m
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Recovery
Very Easy
45
Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.

Swim
  • 45m
  • 2200.00 meters
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LT
45
2200
WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace - 5". Your rest is 15".
CD: 300 easy.

Bike
  • 30m
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Trainer
Efficiency
30
Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.

Run
  • 50m
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Raise LT
Race Specific
50
10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.

Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.

After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 50m
  • 1750.00 meters
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Pacing
Speed
50
1750
WU: 300
MS:
5x50 (sprint 1st 25) - on 20" rest.
4x:
- 2x50 Z3 (15" rest)
- 1x100 Z3 (60" rest)
- sprint a 50 Z5 (15" rest)
CD: 200

Bike
  • 50m
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Bike Hill Repeats
Strength
50
WU: 15'
MS: Then 4x2' 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
  • 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Run
  • 20m
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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.

Swim
  • 40m
  • 2200.00 meters
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LT
40
2200
WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace + 3". Your rest is 15".
CD: 300 easy

Off Day!

lizmoll's Training Plan


 October 2017 
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Time
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Time
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