Bradenton,FL 
Today
Sunny High 87FLow 71F
  • Temp: 72F
  • Hum: 97%
  • W: 0mph N
SUNDAY
Sunny
High 89F
Low 73F
MONDAY
Moderate or heavy rain shower
High 86F
Low 72F
TUESDAY
Moderate rain
High 82F
Low 68F
WEDNESDAY
Overcast
High 84F
Low 67F
Bike
  • 3h 30m
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Bike Strength - KEY WORKOUT
Strength
210
210' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Swim
  • 1h 15m
  • 4000.00 yards
  • -----

Endurance - KEY WORKOUT
75
4000
WU: 300 & 8x50 on 10" rest.
MS: All are done on a 1' recovery. 1x each:
1000 70% effort
800 75% effort
600 80% effort
400 85% effort
200 85% effort
100 100% effort
CD: 200

Run
  • 2h 00m
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  • -----

Run Strength - KEY WORKOUT
Strength
120
90' at Zone 1-2, last 30' at Z3. Stretch when done and add in Core 1, 2 or 3.

Bike
  • 1h 30m
  • -----
  • -----

Bike Strength
Strength
90
90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Run
  • 1h 00m
  • -----
  • -----

Raise LT
Race Specific
60
WU: 10'
MS: 5x5' at LT w/3' recovery.
CD: 10'

Swim
  • 1h 00m
  • 2000.00 yards
  • -----

Speed
60
2000
WU: 300 & 6x50 on 10" rest.
MS: 12x100 w/ 20" rest.
CD: 200

Off Day!
Run
  • 45m
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  • -----

Run Base
Endurance
45
Run 45' 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
  • 1h 10m
  • 2900.00 yards
  • -----

Swim Endurance
Endurance
70
2900
WU: 300
MS:
4x200 pull with 30" rest
8x100 with 15" rest
200 kick
6x100 on 10" rest
CD: 200

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. 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
  • 1h 00m
  • -----
  • -----

Recovery
Very Easy
60
Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Strength
  • 45m

Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

cwpeters' Training Plan


 April 2015 
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Time
Distance
Time
  • Miami Man Half Iron Triathlon Speedway Edition (Triathlon)
    5/24/2015 Homestead, Florida
  • February's totals
  • January's totals
  • 2015 totals
  • 2014 totals