half ironman, here i come

The following equipment is nearing replacement:
Ashland,VA 
Today
Sunny High 84FLow 57F
  • Temp: 58F
  • Hum: 100%
  • W: 0mph N
SUNDAY
Sunny
High 89F
Low 57F
MONDAY
Sunny
High 76F
Low 49F
TUESDAY
Sunny
High 79F
Low 52F
WEDNESDAY
Sunny
High 78F
Low 56F

Saturday - September 20

Run
  • 40m
  • -----
  • -----

Speed
Strength
40
WU: 10' includes 4x20" strides.
MS: Then 20' tempo run at LT or 5k could be substituted.
CD: 10' Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 05m
  • 3600.00 yards
  • -----

Form Swim
Speed/Endurance
65
3600
WU: 500
MS:
3x100 on 20" rest - build each 25 to go faster.
3x100 on 25" rest
5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
200 easy
6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
CD: 200

Sunday - September 21

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. .

Monday - September 22

Run
  • 20m
  • -----
  • -----

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.

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.

Tuesday - September 23

Bike
  • 40m
  • -----
  • -----

Big Gear
Power
40
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5'

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

Speed
30
1400
WU: 300 & 6x50 on 10" rest
MS: 6x100 on 20" rest
CD: 200

Wednesday - September 24

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.

Thursday - September 25

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.

Swim
  • 20m
  • 1200.00 yards
  • -----

Speed
20
1200
WU: 300 & 6x50 on 10" rest
MS: 4x100 on 20" rest
CD: 200

Friday - September 26

Off Day!

miche033's Training Plan


 September 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    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • American Family Fitness Half Marathon (Run)
    11/15/2014 Richmond, Virginia

Totals

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