half ironman, here i come

The following equipment is nearing replacement:
Ashland,VA 
Today
Patchy rain nearby High 87FLow 62F
  • Temp: 59F
  • Hum: 81%
  • W: 0mph N
THURSDAY
Patchy rain nearby
High 92F
Low 67F
FRIDAY
Light rain shower
High 81F
Low 64F
SATURDAY
Partly Cloudy
High 84F
Low 67F
SUNDAY
Moderate or heavy rain shower
High 87F
Low 68F

Wednesday - July 30

Bike
  • 1h 00m
  • -----
  • -----

Bike Base
Endurance
60
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

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 track the 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.

Thursday - July 31

Bike
  • 1h 00m
  • -----
  • -----

Bike LT Test
Assess Fitness
60
BT: Long warm-up of at least 15 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor and record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 15 minutes.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    2
    12
    15
    0
    0
  • BACK - Seated row
    2
    12
    15
    0
    0
  • LEGS - 2 Leg Squats
    2
    12
    15
    0
    0
  • LEGS - Hamstring curl
    2
    12
    15
    0
    0
  • LEGS - Leg Extensions
    2
    12
    15
    0
    0
  • LEGS - Leg Press
    2
    12
    15
    0
    0

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

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 1

Bike
  • 30m
  • -----
  • -----

Recovery
Very Easy
30
Easy spin for in small chain ring. No HRM, but keep the effort very easy.

Swim
  • 30m
  • 1800.00 yards
  • -----

Recovery
30
1800
WU: 600
MS: 600 pull w/paddles. 12x50 on 20" rest. Swim easy and focus on form. Do the 50s as bi-lateral breathing if this is a weakness.

Off Day!

Saturday - August 2

Bike
  • 1h 15m
  • -----
  • -----

Bike Base
Endurance
75
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Run
  • 20m
  • -----
  • -----

Run Brick
Strength
20
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.

Kenyan - 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. SAD - Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. CFD - Closed Fist Drill - You will be swimming freestyle with your hands closed in a fist. This should get you to have a better 'feel' for the water. Unless noted otherwise, this is usually done by swimming with your hands closed in a fist for 4 strokes, and then open your hands for 4 strokes, alternating until you get to the other end.

Sunday - August 3

Run
  • 30m
  • -----
  • -----

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.

Monday - August 4

Bike
  • 1h 00m
  • -----
  • -----

Bike Base
Endurance
60
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Tuesday - August 5

Run
  • 40m
  • -----
  • -----

Run Speed
Speed/Efficiency
40
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5' Stretch when done and add in Core 1, 2 or 3.

Swim
  • 50m
  • 2500.00 yards
  • -----

Pacing
LT
50
2500
WU: 400 swim then 6x50 on 15" rest.
MS: 15x100 @T-pace + 3". Your rest is 15".
CD: 300 easy

miche033's Training Plan


 July 2014 
SunMonTueWedThuFriSat
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20 21 22 23 24 25 26
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Giant Acorn International (Triathlon)
    9/28/2014 Spotsylvania, Virginia
  • American Family Fitness Half Marathon (Run)
    11/15/2014 Richmond, Virginia

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals