Canandaigua,NY 
Today
Sunny High 79FLow 57F
  • Temp: 68F
  • Hum: 73%
  • W: 4mph SW
WEDNESDAY
Overcast
High 74F
Low 56F
THURSDAY
Sunny
High 84F
Low 58F
FRIDAY
Patchy rain nearby
High 82F
Low 56F
SATURDAY
Sunny
High 75F
Low 54F
Bike
  • 1h 10m
  • 20.00 miles
  • -----

WU: 10'
MS: 5' hard (at LT), 3' easy (zone 2). Do this 6x
CD: 10'

Run
  • 1h 00m
  • -----
  • -----

BRICK Right after bike!
WU: 10'
MS: You are going to run 6x 800 at the Zone 3 . Your recovery is equal to your work time. 3:00 work time equals 3:00 recovery time (walking/jogging).
CD: 10'

Off Day.
Bike
  • 4h 00m
  • 70.00 miles
  • -----

4 hour ride in the hills. Let terrain and strength/endurance dictate pace and effort levels on hills. Practice steady hydration and nutrition throughout, keep stopping to a minimum (bathroom & food refills only).

Run
  • 40m
  • 5.00 miles
  • -----

Run 40' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 00m
  • 3500.00 yards
  • -----

WU: 400 then 6x25 ez/FAST 45" (this is to get ready for the 100's - part of warmup)
MS: 12x100
- 3 on 30" rest
- 3 on 25" rest
- 3 on 20" rest
2x50 back 1:20 loosen
- 3 on 10" rest
200 loosen
10x25 kick 40"
4x150 pull w/paddles 20" rest
8x50 ez/FAST! 30" rest
CD: 200

DEFINITIONS: Loosen (Swim) - just means easy - 'loosen up', whether it be easy free, back, breast. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. 'Pull' Drill (with paddles) - 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.

Run
  • 1h 40m
  • 11.00 miles
  • -----

Breakthrough (BT):
WU: Long warm up of 30'.
MS: Cruise intervals. On a moderate hill (about 4-6% grade) run 3-4 x 5 minutes. Build to heart rate 4-5a zones. Recovery is your descent time. Good form! After last hill, run 10' on a flat stretch at Z3
CD: A nice easy 20' cool down.
Total time ~1:30-:1:40 run.

Run
  • 1h 00m
  • 7.00 miles
  • -----

Run 60' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 00m
  • 3200.00 yards
  • -----

WU:300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke (DPS).
MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses:
4 x 500 (40”) at aerobic effort (well below T-pace).
8 x 50 kick (15”) moderate effort.
CD: 200 easy swim.

DEFINITIONS: Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back. Distance per Stroke (DPS) - The number of strokes (left and right arm combined) that it takes to go 25 yards. Example, a DPS of 25 means to try to swim 25 yards with 25 left and right arm strokes.

Bike
  • 1h 00m
  • 17.00 miles
  • -----

Ride in 1-2 zone, mostly 1 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.

Easy ride up to 2:00. Can be as short as 0:45

Strength

Leg Press, Bent-arm pull down and Seated Rows
Sets: 1-3
Reps 40-60
Speed: Moderate
Recovery 1-2'

Step Ups, Squats (2 leg)
Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'

Run
  • 45m
  • 5.00 miles
  • -----

Run on a flat course or treadmill.
WU: 15'
MS: 15' @ Zone 2,
CD: 15'

dexter's Training Plan


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