Back to being the best Clydesdale I can be.

The following equipment is nearing replacement:
Bradenton,FL 
Today
Patchy rain nearby High 90FLow 79F
  • Temp: 82F
  • Hum: 85%
  • W: 0mph N
WEDNESDAY
Sunny
High 94F
Low 77F
THURSDAY
Sunny
High 96F
Low 81F
FRIDAY
Sunny
High 93F
Low 76F
SATURDAY
Patchy rain nearby
High 95F
Low 79F

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

Wednesday - July 30

Bike
  • 50m
  • -----
  • -----

WU: 10'
MS: 4' hard (at LT), 2' easy (zone 2). Do this 5x.
CD: 10'

Run
  • 40m
  • -----
  • -----

Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

Thursday - July 31

Swim
  • 1h 00m
  • 3350.00 yards
  • -----

WU: 400,
MS: 4x300 w/:30 rest
Idea here:
-1st swim moderate straight
-2nd even split 150’s
-3rd descend 100’s
-4th descend 75’s, 2nd should be faster than the first and 3rd fast than 2nd so on...
100 loosen (easy)
10x25 kick 0:10 RI
600 pull w/ paddles
8x75, on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
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. Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

Friday - August 1

Off Day!

Saturday - August 2

Bike
  • 1h 00m
  • -----
  • -----

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

Swim
  • 45m
  • 2300.00 yards
  • -----

WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

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

Sunday - August 3

Run
  • 2h 00m
  • -----
  • -----

Run 120' on a flat course or treadmill. Generally keep HR in Zone 1-2, but throw in a few hills if possible. Think about form and running pretty. Start to work on nutrition - what sits well? Make sure to stay hydrated, drop a bottle and do loops if necessary.

Monday - August 4

Bike
  • 1h 00m
  • -----
  • -----

Start out at a very easy gearing, over 20' gradually increase the resistance to a medium level. Maintain medium resistance for 20' spinning smoothly. Then gradually work back to the easy gear you started with over the last 20' minutes. Purpose is to loosen legs after long run from day before.

cwpeters' Training Plan


 July 2014 
SunMonTueWedThuFriSat
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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