Fitzroy Isl, QU, Australia 
Today
Partly cloudy High 21CLow 8C
  • Temp: 19C
  • Hum: 49%
  • W: 12mph SSE
SUNDAY
Sunny
High 30C
Low 20C
MONDAY
Cloudy
High 31C
Low 17C
TUESDAY
Sunny
High 18C
Low 11C
WEDNESDAY
Sunny
High 20C
Low 10C
Bike
  • 1h 00m
  • -----
  • -----

Bike Base
Endurance
60
Ride on a flat course. Keep HR in Zone 1-2.

Swim
  • 35m
  • 600.00 meters
  • -----

Form Swim
Easy
35
600
Swim 2 laps (4 lengths), and take a 1 minute break. Do this 5 more times for a total of 600 yards.

Bike
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.

Run
  • 25m
  • -----
  • -----

Run Base
Endurance
25
Run 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.

Bike
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.

Strength
  • 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'

Run
  • 20m
  • -----
  • -----

Run Base
Endurance
20
Run 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
  • 35m
  • 800.00 meters
  • -----

Pacing
Easy
35
800
Swim 4 laps (8 lengths), and take a 1 minute break. Do this 3 more times for a total of 800 yards.

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.

Bike
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.

Strength
  • 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'

Run
  • 25m
  • -----
  • -----

Run Base
Endurance
25
Run 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
  • 45m
  • 1200.00 meters
  • -----

Easy
45
1200
Swim 4 laps (8 lengths), and take a 1 minute break. Do this 5 more times for a total of 1200 yards.

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.

Off Day!

lizmoll's Training Plan


 December 2016 
SunMonTueWedThuFriSat
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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
  • December's totals
  • November's totals
  • 2016 totals
  • 2015 totals