Back to being the best Clydesdale I can be.

Bradenton,FL 
Today
Patchy rain nearby High 83FLow 78F
  • Temp: 86F
  • Hum: 66%
  • W: 12mph W
THURSDAY
Sunny
High 85F
Low 78F
FRIDAY
Partly Cloudy
High 85F
Low 79F
SATURDAY
Patchy rain nearby
High 82F
Low 67F
SUNDAY
Sunny
High 80F
Low 64F

Wednesday - October 1

Bike
  • 35m
  • -----
  • -----

Big Gear
Power
35
WU: 5'
MS:
4x30" sprint - with 1' recovery
4x1' sprints - standing 2' recovery
4x30" sprint again with 1' recovery
CD: 5'

Strength
  • 1h 15m

Period PE
Sets 2-3
Reps 8-15
Speed Fast
Recovery 3-5
AND Core #1, 2, and 3
AND Personal Weakeness (stretch)

Time 75

Thursday - October 2

Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

Swim
  • 50m
  • 1750.00 yards
  • -----

Speed
50
1750
WU: 300
MS:
5x50 (sprint 1st 25) - on 20" rest
4x:
- 2x50 Z3 (15" rest)
- 1x100 Z3 (60" rest)
- sprint a 50 Z5 (15" rest)
CD: 200

Kenyan and 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.

Friday - October 3

Off Day!

Saturday - October 4

Bike
  • 1h 00m
  • -----
  • -----

Bike Strength
Strength
60
60' 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
  • 45m
  • -----
  • -----

Strength
Race Day Specific
45
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.

Sunday - October 5

Bike
  • 45m
  • -----
  • -----

Recovery
Very Easy
45
Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.

Swim
  • 45m
  • 2200.00 yards
  • -----

LT
45
2200
WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace - 5". Your rest is 15".
CD: 300 easy.

Monday - October 6

Bike
  • 30m
  • -----
  • -----

Trainer
Efficiency
30
Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.

Tuesday - October 7

Run
  • 50m
  • -----
  • -----

Raise LT
Race Specific
50
10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.

Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.

After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 50m
  • 1750.00 yards
  • -----

Pacing
Speed
50
1750
WU: 300
MS:
5x50 (sprint 1st 25) - on 20" rest.
4x:
- 2x50 Z3 (15" rest)
- 1x100 Z3 (60" rest)
- sprint a 50 Z5 (15" rest)
CD: 200

cwpeters' Training Plan


 October 2014 
SunMonTueWedThuFriSat
    1 2 3 4
5 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

  • Longboat Key International Triathlon (Triathlon)
    10/19/2014 Longboat Key, Florida
  • Ironman 70.3 Florida (Triathlon)
    4/12/2015 Haines City,
  • Ironman 70.3 New Orleans (Triathlon)
    4/19/2015 New Orleans, Louisiana

Totals

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