Fitzroy Isl, QU, Australia 
Today
Sunny High 32CLow 17C
  • Temp: 17C
  • Hum: 72%
  • W: 8mph WNW
MONDAY
Sunny
High 33C
Low 15C
TUESDAY
Sunny
High 33C
Low 16C
WEDNESDAY
Sunny
High 31C
Low 16C
THURSDAY
Sunny
High 26C
Low 17C
Bike
  • 45m
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Recovery
Very Easy
45
Easy spin for in small chain ring. No HRM, but keep the effort very easy.

Run
  • 35m
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Speed
Strength
35
WU: 10' includes 4x20" strides.
MS: Then 20' tempo run at LT or 5k could be substituted.
CD: 10' Stretch when done and add in Core 1, 2 or 3.

Run
  • 30m
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Run Brick
Strength
30
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.

Strength
  • 45m

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

Bike
  • 1h 00m
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Big Gear
Raise LT
60
Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27'). Leaving it in big ring, hardest gear, do 10' TT. Go small ring, middle gear for 5' spinning smoothly. Go back to big ring, hardest gear, and do another 10' TT. Gradually work your back to your easiest gear by 1' for cool-down.

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

Bike
  • 1h 15m
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Bike Base
Endurance
75
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Strength
  • 45m

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

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.

Run
  • 1h 00m
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  • -----

Run Base
Endurance
60
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.

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.

Run
  • 50m
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  • -----

Run Speed
Speed/Efficiency
50
50' run with 10x30" 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
  • 30m
  • 1500.00 meters
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Swim Form
Form
30
1500
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. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Off Day!

Bike
  • 1h 30m
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Bike Base
Endurance
90
Ride on a flat course. Keep HR in Zone 1-2.

Swim
  • 50m
  • 2500.00 meters
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Endurance
50
2500
WU: 400
MS:
4 * 150 2:45
2 * 50 Back loosen
4 * 100 1:45
2 * 50 Back loosen
4 * 50 0:45
100 Easy
4 * 100 pull w/paddles 1:45
CD: 200

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.

lizmoll's Training Plan


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