Back to being the best Clydesdale I can be.

Bradenton,FL 
Today
Sunny High 80FLow 65F
  • Temp: 63F
  • Hum: 77%
  • W: 4mph NNE
SUNDAY
Sunny
High 86F
Low 62F
MONDAY
Sunny
High 85F
Low 68F
TUESDAY
Sunny
High 87F
Low 69F
WEDNESDAY
Partly Cloudy
High 88F
Low 70F

Saturday - October 25

Bike
  • 2h 00m
  • -----
  • -----

2:00 ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 50m
  • -----
  • -----

Breakthrough: Tempo. Complete a long warm-up building heart rate to zone 4. Then run 20 minutes continuous at heart rate 4-5a zones. Flat course. Relax and listen to breathing. Cooldown for 10'.

Sunday - October 26

Bike
  • 3h 00m
  • -----
  • -----

Breakthrough: After a long warmup and in the middle of your ride, on about a 2% hill or into a headwind, do 4-5 x 3 minutes at Z5 with (3 minute recoveries on time trial bike. 90+ rpm. Smooth pedaling. Long cool down.

Run
  • 25m
  • -----
  • -----

Run 25' 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.

Monday - October 27

Off Day!

Tuesday - October 28

Bike
  • 1h 00m
  • -----
  • -----

Stay with a smooth pedaling stroke and keep your HR aerobic!

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

WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
3 x 100 (20”) each same pace as #7 of first set.
300 kick steady effort.
CD: 200 easy swim.

Strength
  • 45m

Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'
ALSO: Core #1, 2, and 3

Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between. Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

Wednesday - October 29

Run
  • 1h 15m
  • -----
  • -----

WU: 10'
MS: Then 14x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

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

WU: 400 swim then 6x50 on 15" rest.
MS: 15x100 @T-pace + 3". Your rest is 15".
CD: 300 easy.

Thursday - October 30

Bike
  • 1h 20m
  • -----
  • -----

10' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.

Run
  • 45m
  • -----
  • -----

Breakthrough: Surges.
WU: 10'
MS: On a 10k course run 2 minutes (recover for 1 minute), 1 minute (recover 30 seconds), 30 seconds (recover 30 seconds) at ~5k pace. Repeat for entire course. Cool down. 10k time?

Friday - October 31

Swim
  • 45m
  • 2000.00 yards
  • -----

WU: 300.
MS: Then 10x50 Z4 on 20" rest.
Then 10x50 Z5 on 30" rest.
Then 10x50 = sprint 25, easy 25 on 15" rest.
CD: 200.

cwpeters' Training Plan


 October 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals