Back to being the best Clydesdale I can be.

The following equipment is nearing replacement:
Bradenton,FL 
Today
Sunny High 95FLow 80F
  • Temp: 77F
  • Hum: 94%
  • W: 6mph ESE
THURSDAY
Patchy rain nearby
High 95F
Low 80F
FRIDAY
Sunny
High 89F
Low 76F
SATURDAY
Patchy light rain in area with thunder
High 93F
Low 80F
SUNDAY
Sunny
High 94F
Low 83F

Wednesday - July 23

Bike
  • 1h 30m
  • -----
  • -----

Breakthough: Warm-up well. Then ride 30 to 45 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position.

Run
  • 45m
  • -----
  • -----

WU: 15'
MS: 15' Run on a flat course or treadmill @ Zone 2
CD: 15'

Thursday - July 24

Swim
  • 45m
  • 2400.00 yards
  • -----

WU: 400 warm-up
MS: 8x25 ez/hard
8x100 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)
6x100 pull on 1" rest
CD: 200 warm down

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    40
    60
    0
    0
  • BACK - Seated row
    3
    40
    60
    0
    0
  • LEGS - 2 Leg Squats
    3
    15
    20
    0
    0
  • LEGS - Leg Press
    3
    40
    60
    0
    0
  • LEGS - Step Ups
    3
    15
    20
    0
    0

Sets: 1-3
Reps: 40-60 or 15-20 depending on exercise
Speed: Mod
Recovery: 1'-2'
ALSO Core #1, 2, and 3

'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.

Friday - July 25

Off Day.

Saturday - July 26

Bike
  • 2h 00m
  • -----
  • -----

Race simulation - start out easy and the last 30' are Zone 4. Go right into the brick.

Run
  • 20m
  • -----
  • -----

BRICK
Run 20' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Sunday - July 27

Bike
  • 1h 00m
  • -----
  • -----

1 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 1h 00m
  • -----
  • -----

Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 3 x (3' slightly over LT/5K pace, 3' very easy). Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.

'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.

Monday - July 28

Bike
  • 1h 30m
  • -----
  • -----

1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 Heart rate.

Tuesday - July 29

Swim
  • 1h 00m
  • 2500.00 yards
  • -----

WU: 300 swim/100 drill
MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
CD: 100 ez

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    40
    60
    0
    0
  • BACK - Seated row
    3
    40
    60
    0
    0
  • LEGS - 2 Leg Squats
    3
    15
    20
    0
    0
  • LEGS - Leg Press
    3
    40
    60
    0
    0
  • LEGS - Step Ups
    3
    15
    20
    0
    0

Sets: 1-3
Reps: 40-60 or 15-20 depending on exercise
Speed: Mod
Recovery: 1'-2'
ALSO Core #1, 2, and 3

cwpeters' Training Plan


 July 2014 
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  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Galloway Captiva Triathlon (Triathlon)
    9/14/2014 Captiva, Florida
  • Longboat Key International Triathlon (Triathlon)
    10/19/2014 Longboat Key, Florida
  • Rev3 Florida - Half Rev (Triathlon)
    11/9/2014 Venice, Florida

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals