wannabetriathlete

Innisfail, QU, Australia 
Today
Sunny High 28CLow 12C
  • Temp: 19C
  • Hum: 83%
  • W: 9mph SSE
WEDNESDAY
Sunny
High 29C
Low 12C
THURSDAY
Sunny
High 28C
Low 17C
FRIDAY
Partly Cloudy
High 27C
Low 17C
SATURDAY
Sunny
High 27C
Low 19C

Tuesday - September 16

Bike
  • 45m
  • -----
  • -----

Outside or on trainer. RPE 3. Again, practice food and hydration timing that you plan to use during race.

Run
  • 30m
  • -----
  • -----

RPE 2. Do in morning or late, but not within several hours of swim/bike work.

Swim
  • 30m
  • -----
  • -----

Continuous at RPE 4, open water if possible.

Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swims are the best but you can setup a transition area in your trunk and run out of the pool just as easily. Just like race day, remember to buckle your helmet before doing anything else--no finish times if you get DQ'd.

Wednesday - September 17

Run
  • 45m
  • -----
  • -----

RPE 3-4

Thursday - September 18

Bike
  • 30m
  • -----
  • -----

Spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.

Run
  • 1h 30m
  • -----
  • -----

Tempo
wu: 15 minutes RPE 3
main: 2 x (26t, 4r) 26t at RPE 6, 4r at RPE 2
cd: 15 minutes at RPE 3

Friday - September 19

Swim
  • 1h 00m
  • -----
  • -----

Race-specific
wu: 6 x 75, last 25 in each is backstroke.
main: 3 x 700, 1 is RPE 3, 2 is RPE4, 3 is RPE 5
cd: 150 easy

Saturday - September 20

OFF!

Sunday - September 21

Bike
  • 2h 00m
  • -----
  • -----

RPE 3-4 (1.5 hours if on trainer)

Run
  • 50m
  • -----
  • -----

2x25 mins at RPE 3, before and after the bike.

BRICK! Run - Bike - Run Repeat the same run session.

Monday - September 22

Swim
  • 1h 15m
  • -----
  • -----

Long day-mental toughness day!
6 x 500, odds are RPE3, evens RPE 5.

Week Goals Lotsa hours! These will be some of the longest sessions you'll do in prep for the race. Recovery week coming up….

lizmoll's Training Plan


 September 2014 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals