half ironman, here i come

The following equipment is nearing replacement:
Ashland,VA 
Today
Sunny High 91FLow 70F
  • Temp: 83F
  • Hum: 63%
  • W: 4mph ESE
THURSDAY
Sunny
High 96F
Low 71F
FRIDAY
Partly Cloudy
High 92F
Low 71F
SATURDAY
Light rain shower
High 85F
Low 67F
SUNDAY
Partly Cloudy
High 82F
Low 62F

Wednesday - August 20

Bike #1
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Easy spin for 30 minutes in the small chain ring. No HRM, but keep the effort very easy.

Bike #2
  • 1h 20m
  • -----
  • -----

Big Gear
Power
80
WU: 15'
MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
CD: 15'

Thursday - August 21

Run
  • 1h 00m
  • -----
  • -----

Run Base
Endurance
60
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.

Strength
  • 15m
Kenyan 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 - August 22

Swim
  • 40m
  • 2000.00 yards
  • -----

Form Swim
Endurance
40
2000
Easy 2k straight swim.

Off Day!

Saturday - August 23

Bike
  • 2h 10m
  • -----
  • -----

Bike Base
Endurance
130
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Strength
  • 15m

Sunday - August 24

Run
  • 1h 35m
  • -----
  • -----

Run First
Endurance
75
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 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.

Monday - August 25

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

Form Swim
Speed
45
2300
WU: 300 & then 4x50 catch up stroke on 20"rest.
MS: 8x50, 4x100, 2x200, all on 20" rest. Hold T-Pace - 5". Then 4x100 kick, on 15" rest.
CD: 200

Strength
  • 15m

Tuesday - August 26

Run
  • 50m
  • -----
  • -----

Raise LT
Race Specific
50
WU: 10'
MS: 4x5' at LT w/3' recovery.
CD: 10'

miche033's Training Plan


 August 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

  • 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