half ironman, here i come

The following equipment is nearing replacement:
Ashland,VA 
Today
Partly Cloudy High 92FLow 72F
  • Temp: 76F
  • Hum: 88%
  • W: 4mph WSW
THURSDAY
Light rain shower
High 90F
Low 72F
FRIDAY
Patchy rain nearby
High 90F
Low 71F
SATURDAY
Sunny
High 96F
Low 72F
SUNDAY
Moderate or heavy rain shower
High 80F
Low 62F

Wednesday - September 3

Bike
  • 40m
  • -----
  • -----

Big Gear
Power
40
WU: 10'
MS: 8x1 minute sprint, with 2' 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 - September 4

Run
  • 50m
  • -----
  • -----

Run Base
Endurance
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.

Swim
  • 30m
  • 1400.00 yards
  • -----

Form
30
1400
WU: 200 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. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

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. 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.

Friday - September 5

Off Day!

Saturday - September 6

Run
  • 1h 45m
  • -----
  • -----

Speed
Strength
60
WU: 10' includes 4x20" strides.
MS: 40' tempo run at LT or 10k could be substituted.
CD: 10' Stretch when done and add in Core 1, 2 or 3.

Swim
  • 45m
  • 2000.00 yards
  • -----

Form Swim
LT
45
2000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace - 5". Your rest is 15".
CD: 300 easy

Sunday - September 7

Bike
  • 1h 30m
  • -----
  • -----

Bike Base
Endurance
90
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Monday - September 8

Bike
  • 45m
  • -----
  • -----

Bike Base
Endurance
45
Easy spin for 45 minutes in small chain ring. No HRM, but keep the effort very easy.

Tuesday - September 9

Run
  • 1h 20m
  • -----
  • -----

Raise LT
Race Specific
70
WU: 10'
MS: 6x5' at LT w/3' recovery.
CD: 10'

Swim
  • 1h 00m
  • 2800.00 yards
  • -----

Pacing
Assess Fitness
60
2800
WU: 500 warm up (wu). 8 x 50 on 15 sec rest.

MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.

CD: 200

Your TT time for the 1,000 is divided by 10 , to get your avg. pace. This pace is now known as your T-Pace.

miche033's Training Plan


 September 2014 
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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