Fitzroy Isl, QU, Australia 
Today
Light rain shower High 12CLow 7C
  • Temp: 11C
  • Hum: 43%
  • W: 26mph SW
THURSDAY
Partly Cloudy
High 13C
Low 4C
FRIDAY
Overcast
High 13C
Low 6C
SATURDAY
Sunny
High 15C
Low 7C
SUNDAY
Partly Cloudy
High 12C
Low 7C
Run
  • 30m
  • -----
  • -----

RPE 3.

Swim
  • 1h 00m
  • -----
  • -----

Race-specific
2 x 1200 steady at RPE 4

Run
  • 1h 00m
  • -----
  • -----

Solid endurance of RPE 3-4. Stretch, stretch, stretch!

Swim
  • 30m
  • -----
  • -----

Create your own workout.

Bike
  • 1h 15m
  • -----
  • -----

wu: 10 minutes RPE 3
main: 4x (12t, 3r) 12t at RPE 5, 3r at RPE 2
cd: 5 minutes easy spin RPE 2

Run
  • 30m
  • -----
  • -----

Easy run.

Run
  • 1h 30m
  • -----
  • -----

Long run include some hills, RPE 3.

Bike
  • 1h 15m
  • -----
  • -----

Find hills, keep RPE 3-4 in flats, higher when climbing, include out of saddle and focus on constant pedaling even on downhills.

Week Goals This weeks focus is the bike with both intense sessions spent in the saddle. Run and swim sessions are at a minimum. Race Prep: How you will carry fuel during the race? How much? Can you depend on race provided calories and drink? How will you refill on the race course? Put these answers you find during these long rides into your training journal--not in today's entry but in the calendar days during race week where you'll find it.

Bike
  • 1h 00m
  • -----
  • -----

60 minutes at RPE 4 on trainer or road. Try to maintain aero posture during middle 40 minutes. Take your tools along and stop for adjustments
as necessary to keep comfortable position without sacrificing power. You'll find that this position will vary as your flexibility and strength changes.

Keep notes in your log of adjustments for reference. We'll do this again at the end of the week to test positioning.

lizmoll's Training Plan


 July 2015 
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 
 
Time
Distance
Time
  • May's totals
  • April's totals
  • 2015 totals
  • 2014 totals