wannabetriathlete

Innisfail, QU, Australia 
Today
Sunny High 28CLow 20C
  • Temp: 24C
  • Hum: 65%
  • W: 15mph SSE
FRIDAY
Sunny
High 29C
Low 17C
SATURDAY
Sunny
High 29C
Low 17C
SUNDAY
Sunny
High 31C
Low 15C
MONDAY
Sunny
High 32C
Low 16C

Thursday - October 23

Bike
  • 29m
  • 11.91 kms
  • -----

Main Set:29m /11.91 kms

Set #1 29m / 11.94 kms
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Friday - October 24

Run
  • 28m
  • 3.70 kms
  • -----

Warmup: 10 minutes /1.29 kms

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:18m /2.41 kms

Set #1 09m / 1.21 kms
Speed/Efficiency
Intervals: 6x0.5' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per 30 seconds or 90 combined.

Set #2 09m / 1.24 kms
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Swim
  • 26m
  • 950.00 meters
  • -----

Warmup: 350 meters

Pace: 03m 32s /100 meters +
Freestyle at recovery pace

Main Set:11m /400 meters

Set #1 200 meters
Drills
2x(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 150 meters
Endurance
Intervals: 2x75' on 5' rest
Pace: 03m 31s - 03m 10s /100 meters


Set #3 50 meters
Threshold
Pace: 03m 09s - 02m 55s /100 meters


Cooldown: 200 meters

Pace: - 03m 32s /100 meters
Freestyle at recovery pace

Saturday - October 25

Run
  • 57m
  • 7.56 kms
  • -----

Warmup: 10 minutes /1.29 kms

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:47m /6.28 kms

Set #1 47m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Sunday - October 26

Bike
  • 1h 12m
  • 29.93 kms
  • -----

Brick:Warmup for 5-10 minutes then gradually increase effort. Finish with race pace effort for at least 20 minutes. Practice nutrition.

Run
  • 43m
  • 5.63 kms
  • -----

Brick: Run-Bike-Run. Split the run in half and do one before the bike and and after. First run is RPE 3, second will build up to race intensity. Focus on transitions.

Brick:Warmup for 5-10 minutes then gradually increase effort. Finish with race pace effort for at least 20 minutes. Practice nutrition.

Monday - October 27

Swim
  • 58m
  • 2000.00 meters
  • -----

Warmup: 350 meters

Pace: 03m 32s /100 meters +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:43m /1450 meters

Set #1 43m Endurance
Pace: 03m 31s - 03m 10s /100 meters
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 200 meters

Pace: - 03m 32s /100 meters
Freestyle at recovery pace

Tuesday - October 28

Bike
  • 1h 12m
  • 29.93 kms
  • -----

Brick: Endurance Bike. RPE 2-3, HR Zone 1-2. Practice Nutrtion and go right into the run.

Run
  • 1h 11m
  • 9.50 kms
  • -----
Brick:Endurance run. RPE 2-3, HR Zone 1-2.

Wednesday - October 29

Swim
  • 1h 13m
  • 2500.00 meters
  • -----

Warmup: 350 meters

Pace: 03m 32s /100 meters +
Freestyle at recovery pace

Main Set:58m /1950 meters

Set #1 400 meters
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 1500 meters
Threshold
Intervals: 5x300' on 35' rest
Pace: 03m 09s - 02m 55s /100 meters


Set #3 50 meters
Endurance
Pace: 03m 31s - 03m 10s /100 meters
Freestyle at Endurance pace.

Cooldown: 200 meters

Pace: - 03m 32s /100 meters
Freestyle at recovery pace

lizmoll's Training Plan


 October 2014 
SunMonTueWedThuFriSat
    1 2 3 4
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 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Laguna Phuket Triathlon (Triathlon)
    11/23/2014 Phuket,

Totals

  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals