Back to being the best Clydesdale I can be.

The following equipment is nearing replacement:
Bradenton,FL 
Today
Sunny High 96FLow 80F
  • Temp: 79F
  • Hum: 84%
  • W: 0mph N
THURSDAY
Sunny
High 94F
Low 79F
FRIDAY
Sunny
High 92F
Low 81F
SATURDAY
Patchy rain nearby
High 91F
Low 82F
SUNDAY
Moderate or heavy rain shower
High 91F
Low 80F

Wednesday - August 20

Bike
  • 1h 20m
  • -----
  • -----

WU: 10'
MS: 10' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 10'

Run
  • 45m
  • -----
  • -----

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

Thursday - August 21

Swim
  • 1h 00m
  • 2900.00 yards
  • -----

WU: 300
MS: Then 4x200 pull with 30" rest.
Then 8x100 with 15" rest.
200 kick.
6x100 on 10" rest.
CD: 200

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    8
    15
    0
    0
  • BACK - Seated row
    3
    8
    15
    0
    0
  • LEGS - Hamstring curl
    3
    8
    15
    0
    0
  • LEGS - Leg Press
    3
    8
    15
    0
    0
  • LEGS - Step Ups
    3
    8
    15
    0
    0

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

Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. '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 - August 22

Off Day!

Saturday - August 23

Bike
  • 1h 00m
  • -----
  • -----

Race simulation - start out easy for the first 30'. The last 30' are Zone 4+. Go right into the run brick.

Run
  • 40m
  • -----
  • -----

BRICK
Run 40' 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 - August 24

Swim
  • 45m
  • 1500.00 yards
  • -----

WU: 500
MS: 500 pull, 8x50 fast on 20" rest
CD: 100

'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.

Monday - August 25

Run
  • 30m
  • -----
  • -----

Run Base
Endurance
Run 30' 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 00m
  • 3200.00 yards
  • -----

Swim Endurance
Endurance
WU: 300 & then 3x 100 choice (free or non free).
MS:
4x200 pull with 30" rest
8x100 with 15" rest
200 kick
6x100 on 10" rest
CD: 200

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    15
    20
    0
    0
  • BACK - Seated row
    3
    15
    20
    0
    0
  • LEGS - 2 Leg Squats
    3
    15
    20
    0
    0
  • LEGS - Hamstring curl
    3
    15
    20
    0
    0
  • LEGS - Leg Extensions
    3
    15
    20
    0
    0
  • LEGS - Leg Press
    3
    15
    20
    0
    0

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

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.

Tuesday - August 26

Bike
  • 45m
  • -----
  • -----

Trainer
Efficiency
WU: 10'
MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles.
CD: 10'

Run
  • 50m
  • -----
  • -----

Run TT
Assess Fitness
50
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on the track or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.

cwpeters' Training Plan


 August 2014 
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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

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals