half ironman, here i come

The following equipment is nearing replacement:
Ashland,VA 
Today
Cloudy High 90FLow 71F
  • Temp: 86F
  • Hum: 55%
  • W: 0mph SE
WEDNESDAY
Partly Cloudy
High 98F
Low 72F
THURSDAY
Moderate or heavy rain shower
High 82F
Low 67F
FRIDAY
Sunny
High 90F
Low 67F
SATURDAY
Partly Cloudy
High 89F
Low 73F

Tuesday - July 22

Run
  • 20m
  • -----
  • -----

Run Speed
Speed/Efficiency
20
20' run with 6x30" 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 - July 23

Swim
  • 40m
  • 2200.00 yards
  • -----

Pacing
LT
40
2200
WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace + 3". Your rest is 15"
CD: 300 easy

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    0
    20
    0
    0
  • BACK - Seated row
    3
    0
    20
    0
    0
  • LEGS - 2 Leg Squats
    3
    0
    20
    0
    0
  • LEGS - Hamstring curl
    3
    0
    20
    0
    0
  • LEGS - Leg Extensions
    3
    0
    20
    0
    0
  • LEGS - Leg Press
    3
    0
    20
    0
    0

Period AA
Sets 2-3
Reps 15-20
Speed Slow
Recovery 1-1.5'
AND Core #2 - 2x
Time 75

Thursday - July 24

Bike
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

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.

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 - July 25

Bike
  • 40m
  • -----
  • -----

Big Gear
Power
40
WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'

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

Endurance
60
2800
WU: 400
MS:
3 * 200 0:45 rest
8 * 25 kick 0:10 rest
4 * 100 0:25 rest
8 * 25 kick 0:10 rest
5 * 50 0:10 rest
100 loosen easy swim
6 * 75 pull with paddles 0:20 rest
CD: 200

Off Day!

Saturday - July 26

Run
  • 1h 00m
  • -----
  • -----

Run Base
Endurance
45
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.

Sunday - July 27

Bike
  • 45m
  • -----
  • -----

Bike Strength
Strength
45
45' 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.

Monday - July 28

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

Pacing
Assess Fitness
60
2800
WU: 500 warm up. 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.

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

miche033's Training Plan


 July 2014 
SunMonTueWedThuFriSat
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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