Innisfail, QU, Australia 
Today
Sunny High 31CLow 18C
  • Temp: 27C
  • Hum: 66%
  • W: 11mph NE
SUNDAY
Sunny
High 32C
Low 17C
MONDAY
Sunny
High 32C
Low 20C
TUESDAY
Patchy rain nearby
High 31C
Low 21C
WEDNESDAY
Patchy rain nearby
High 31C
Low 20C
Run
  • 1h 35m
  • 12.55 kms
  • -----

Warmup: 10 minutes /1.29 kms

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

Main Set:1h 25m /11.27 kms

Set #1 1h 25m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Bike
  • 1h 59m
  • 49.73 kms
  • -----

Warmup: 10 minutes /4.18 kms

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:1h 39m /41.36 kms

Set #1 1h 39m / 41.42 kms
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /4.18 kms

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Swim
  • 1h 05m
  • 2250.00 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:50m /1700 meters

Set #1 50m 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

Bike
  • 1h 20m
  • 33.15 kms
  • -----

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

Run
  • 1h 19m
  • 10.46 kms
  • -----
Brick:Endurance run. RPE 2-3, HR Zone 1-2.

Swim
  • 1h 21m
  • 2750.00 meters
  • -----

Warmup: 350 meters

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

Main Set:1h 06m /2200 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 #3 300 meters
Speed
Intervals: 6x50' on 40' rest
Pace: 02m 44s - 01m 48s /100 meters


Cooldown: 200 meters

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

Bike
  • 53m
  • 22.21 kms
  • -----

Warmup: 10 minutes /4.18 kms

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:33m /13.84 kms

Set #1 11m / 4.59 kms
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 22m / 9.19 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.

Cooldown: 10 minutes /4.18 kms

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run
  • 1h 19m
  • 10.46 kms
  • -----

Warmup: 10 minutes /1.29 kms

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

Main Set:59m /7.89 kms

Set #1 59m / 7.84 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.

Cooldown: 10 minutes /1.29 kms

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.

Swim
  • 49m
  • 1700.00 meters
  • -----

Warmup: 350 meters

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

Main Set:34m /1150 meters

Set #1 400 meters
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 500 meters
MaxO2
Intervals: 5x100' on 60' rest
Pace: 02m 54s - 02m 45s /100 meters


Set #3 250 meters
Threshold
Pace: 03m 09s - 02m 55s /100 meters


Cooldown: 200 meters

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

lizmoll's Training Plan


 November 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      
 
Time
Distance
Time
  • Laguna Phuket Triathlon (Triathlon)
    11/23/2014 Phuket,
  • October's totals
  • September's totals
  • 2014 totals
  • 2013 totals