Fitzroy Isl, QU, Australia 
Today
Sunny High 12CLow 9C
  • Temp: 9C
  • Hum: 93%
  • W: 14mph N
WEDNESDAY
Light drizzle
High 11C
Low 7C
THURSDAY
Light rain
High 12C
Low 3C
FRIDAY
Partly Cloudy
High 16C
Low 10C
SATURDAY
Sunny
High 16C
Low 12C
Bike
  • 45m
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Trainer
Efficiency
WU: 10'
MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time:

90" right leg, then 90" left leg
45" right, 45" left, vice versa 2x
30" left, 30" right increase cadence each 5" to maximum.
20" right, 20" left for 2'
15" right, 15 "left for 1'
10" right, 10" left, for 40"
5"right, 5" left for 20"
3-4 x 1' at max cadence, RI 1'
3-4 x 15" at max cadence to spinout, RI 45"

CD: 10'

Run
  • 30m
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Speed/Efficiency
30' run with 8x30" 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.

Swim
  • 45m
  • 1800.00 meters
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Speed
WU: 400
MS:
12 * 50 on 1:30 ez/FAST
300 pull
12 * 25 1:00
CD: 200 loosen

Strength
  • 45m

Speed Slow
Recovery 1-1.5'

Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

Bike
  • 1h 20m
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Muscular Endurance
WU: 15' warm up - nice smooth spinning
MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 2x25 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
CD: 10' cool down.

Run
  • 1h 00m
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Endurance
Run 60' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 30m
  • 1800.00 meters
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Form
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 8 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands. 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Off!
Bike
  • 1h 10m
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Endurance
70' ride on a flat course. Keep HR in Zone 1-2.

Swim
  • 1h 10m
  • 3200.00 meters
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Endurance
WU: 400
MS:
400 moderate, rest :20
600 mod-hard, rest :30
800 hard (neg split the 400), rest :30
600 mod-hard, rest :30
400 moderate, rest :20
CD: 200 easy

Bike
  • 2h 00m
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Endurance
120' ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 1h 10m
  • -----
  • -----

Endurance
Run 70' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

Swim
  • 1h 00m
  • 2900.00 meters
  • -----

Endurance
WU: 400
MS: 8 * 25 ez/hard
8 * 100 on 1:00 rest - go through the following set twice
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
CD: 200

Strength
  • 45m

Speed Slow
Recovery 1-1.5'

Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

lizmoll's Training Plan


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