Fitzroy Isl, QU, Australia 
Today
Partly Cloudy High 14CLow 5C
  • Temp: 8C
  • Hum: 71%
  • W: 29mph N
THURSDAY
Sunny
High 14C
Low 9C
FRIDAY
Light rain shower
High 12C
Low 7C
SATURDAY
Patchy rain nearby
High 14C
Low 9C
SUNDAY
Moderate or heavy rain shower
High 9C
Low 4C
Run
  • 30m
  • -----
  • -----

30 minutes at RPE3 run in reverse direction as yesterday.

Swim
  • 30m
  • -----
  • -----

Recovery
4 x 300 (300 easy, 300 kick, 300 easy, 300 pull)

Bike
  • 30m
  • -----
  • -----

30 min spinning with 3x 60 second accelerations spaced 5 minutes apart. Complete cool down.

Bike
  • 45m
  • -----
  • -----

Short ride with some hills if available. Non climbing effort keep to RPE 2-3.

Swim
  • 30m
  • -----
  • -----

1000m time trial, compare with last week.

Run
  • 45m
  • -----
  • -----

10k race, all out. Try to negative split each half, that is run the last 5k faster than the first 5k.

If you're using a heart monitor, note the average (not max) heart rate for the race. This should correspond to somewhere around RPE 7-8.

Stretch well after racing, take in fluids (not made from barley) afterwards.

Bike
  • 45m
  • -----
  • -----

Spin at RPE 3.

Your legs are probably a bit stiff from yesterday's hard run effort. A bit of flushing today…

Swim
  • 45m
  • -----
  • -----

Long day
wu: 500 continuous, then 5 x 50
main: 1 x 1500, RPE 3
cd: 3 x 75, each slower than last

Week Goals This week we're back to increasing hours with a key session on Sunday as race prep. Race Prep: Can you get your wetsuit off easily? Where are you keeping your bike shoes in transition? Are you carrying gel or food into the run or eat while in transition? How soon will be food/hydration be provided on the run course?

Bike
  • 1h 00m
  • -----
  • -----

At RPE 4 followed by the run

Run
  • 30m
  • -----
  • -----

Recovery run at RPE 2-3

Brick! Stretch well afterwards….

lizmoll's Training Plan


 July 2015 
SunMonTueWedThuFriSat
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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 31 
 
Time
Distance
Time
  • July's totals
  • June's totals
  • 2015 totals
  • 2014 totals