Fitzroy Isl, QU, Australia 
Today
Light rain shower High 22CLow 15C
  • Temp: 20C
  • Hum: 46%
  • W: 16mph N
FRIDAY
Cloudy
High 26C
Low 18C
SATURDAY
Light rain shower
High 17C
Low 9C
SUNDAY
Sunny
High 17C
Low 9C
MONDAY
Light drizzle
High 19C
Low 15C
Bike
  • 45m
  • -----
  • -----

Endurance
45' ride on a flat course. Keep HR in Zone 1-2.

Run
  • 15m
  • -----
  • -----

Speed/Efficiency
15' run with 4x30" 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.

Off!
Bike
  • 20m
  • -----
  • -----

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

Swim
  • 20m
  • 1200.00 meters
  • -----

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

lizmoll's Training Plan


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