Fitzroy Isl, QU, Australia 
Today
Overcast High 16CLow 7C
  • Temp: 8C
  • Hum: 87%
  • W: 4mph N
SUNDAY
Partly Cloudy
High 18C
Low 7C
MONDAY
Sunny
High 21C
Low 10C
TUESDAY
Patchy light drizzle
High 18C
Low 10C
WEDNESDAY
Patchy rain nearby
High 18C
Low 9C
Run
  • 1h 30m
  • 12.87 kms
  • -----

Warmup: 10 minutes /1.45 kms

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

Main Set:1h 20m /11.43 kms

Set #1 1h 20m 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
  • 2h 07m
  • 53.11 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 47m /44.74 kms

Set #1 1h 47m / 44.74 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
  • 32m
  • 1150.00 meters
  • -----

Warmup: 350 meters

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

Main Set:17m /600 meters

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

Set #2 200 meters
Threshold
Pace: 03m 09s - 02m 55s /100 meters


Cooldown: 200 meters

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

Bike
  • 1h 02m
  • 26.07 kms
  • -----

Brick: Warmup, then ride a rolling course. Sprint the uphills and go into your race pace effort on the flat sections. Go right into the run off the bike.

Run
  • 50m
  • 7.08 kms
  • -----
Brick:Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10 minutes you should be at race pace - remember to hydrate and run even paced. Run at race pace for at least 10-12 minutes.

Swim
  • 54m
  • 1850.00 meters
  • -----

Warmup: 350 meters

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

Main Set:39m /1300 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 #2 800 meters
Threshold
Intervals: 4x200' on 25' rest
Pace: 03m 09s - 02m 55s /100 meters


Set #3 100 meters
Speed
Intervals: 4x25' on 20' rest
Pace: 02m 44s - 01m 48s /100 meters


Cooldown: 200 meters

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

Bike
  • 45m
  • 18.67 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:25m /10.30 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 14m / 5.66 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
  • 50m
  • 7.24 kms
  • -----

Warmup: 10 minutes /1.45 kms

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

Main Set:40m /5.79 kms

Set #1 40m / 5.73 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
  • 43m
  • 1500.00 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:28m /950 meters

Set #1 28m 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

lizmoll's Training Plan


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Time
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Time
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