Back to being the best Clydesdale I can be.

Bradenton,FL 
Today
Moderate rain High 84FLow 74F
  • Temp: 71F
  • Hum: 96%
  • W: 9mph NNE
SATURDAY
Patchy light rain
High 84F
Low 76F
SUNDAY
Moderate or heavy rain shower
High 88F
Low 77F
MONDAY
Light rain
High 83F
Low 76F
TUESDAY
Light rain
High 89F
Low 76F

Friday - September 19

Off!

Saturday - September 20

Bike
  • 1h 10m
  • -----
  • -----

Endurance
70' ride on a flat course. Keep HR in Zone 1-2.

Swim
  • 1h 10m
  • 3200.00 yards
  • -----

Endurance
WU: 400
MS:
400 moderate, rest :20
600 mod-hard, rest :30
800 hard (neg split the 400), rest :30
600 mod-hard, rest :30
400 moderate, rest :20
CD: 200 easy

Sunday - September 21

Bike
  • 2h 00m
  • -----
  • -----

Endurance
120' ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 1h 10m
  • -----
  • -----

Endurance
Run 70' 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.

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 - September 22

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

Endurance
WU: 400
MS: 8 * 25 ez/hard
8 * 100 on 1:00 rest - go through the following set twice
1.) 75ez - 25 fast
2.) 50ez - 50 fast
3.) 25ez - 75 fast
4.) 100 fast
200 loosen (easy swim)
6 * 100 pull on 1" rest
CD: 200

Strength
  • 45m

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

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.

Tuesday - September 23

Bike
  • 35m
  • -----
  • -----

Trainer
Efficiency
WU: 10'
MS: 8' at 100 RPM. 4' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
CD: 10'

Run
  • 50m
  • -----
  • -----

Speed/Efficiency
50' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Wednesday - September 24

Swim
  • 30m
  • 2300.00 yards
  • -----

Form
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.

Strength
  • 45m

Core #3 - 2x
Speed Slow
Recovery 1-1.5'

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.

Thursday - September 25

Bike
  • 1h 00m
  • -----
  • -----

Raise Bike LT
WU: 15'
MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
CD: 15'

Run
  • 1h 15m
  • -----
  • -----

Endurance
Run 75' on a flat course to rolling 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
  • 30m
  • 1500.00 yards
  • -----

Recovery
Easy swim.
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest.
Swim easy and focus on form.

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.

cwpeters' Training Plan


 September 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Longboat Key International Triathlon (Triathlon)
    10/19/2014 Longboat Key, Florida

Totals

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