Fitzroy Isl, QU, Australia 
Today
Partly cloudy High 25CLow 12C
  • Temp: 18C
  • Hum: 73%
  • W: 9mph SSE
THURSDAY
Mist
High 29C
Low 18C
FRIDAY
Light rain shower
High 28C
Low 17C
SATURDAY
Cloudy
High 32C
Low 23C
SUNDAY
Patchy rain possible
High 35C
Low 14C
Bike
  • 1h 20m
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Big Gear
Power
80
WU: 15'
MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
CD: 15'

Run
  • 40m
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Run Speed
Speed/Efficiency
40
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5' Stretch when done and add in Core 1, 2 or 3.

Run
  • 1h 00m
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Run Base
Endurance
60
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 00m
  • 2400.00 meters
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Endurance
60
2400
WU: 400
MS:
8 * 25 ez/hard
8 * 100 on 1:00 rest - go thru 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

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 00m
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Bike Base
Endurance
60
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Off Day!

Bike
  • 2h 00m
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Bike Base
Endurance
120
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than the top of Z2.

Swim
  • 1h 00m
  • 2900.00 meters
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Form Swim
Speed
60
2900
WU: 600 (200 free, 200 kick, 200 pull).

MS:
12x50 on 20" rest (each one gets faster) Then swim a 600, swimming the 2nd 300 faster then the first 300. Next is 6x50 kick on 15" rest. Then swim 2x300 on 30" rest. #1 is pace, #2 is as fast as you can.

CD: 200

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.

Bike
  • 30m
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Recovery
Very Easy
30
Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.

Run
  • 1h 20m
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Run Base
Strength
80
Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Bike
  • 1h 00m
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Bike Base
Endurance
60
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Strength
  • 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Run
  • 40m
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Speed
Strength
40
WU: 10' includes 4x20" strides.
MS: Then 20' tempo run at LT or 5k could be substituted.
CD: 10' Stretch when done and add in Core 1, 2 or 3.

Swim
  • 50m
  • 2200.00 meters
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Pacing
Speed
50
2200
WU: 300 w/drills
MS:
20x50 Z4, on 20" rest
10x50 sprint first 25, easy 25 on 15" rest
300 Z3
CD: 100

lizmoll's Training Plan


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Time
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