Canandaigua,NY 
Today
Sunny High 89FLow 69F
  • Temp: 77F
  • Hum: 54%
  • W: 8mph S
THURSDAY
Light rain shower
High 88F
Low 70F
FRIDAY
Sunny
High 86F
Low 59F
SATURDAY
Sunny
High 84F
Low 63F
SUNDAY
Partly Cloudy
High 89F
Low 68F
Off Day.
Bike
  • 6h 15m
  • 110.00 miles
  • -----

100-112 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.

Run
  • 30m
  • 4.00 miles
  • -----

BRICK:
Run off the bike - nice and aerobic!

Bike
  • 3h 20m
  • 60.00 miles
  • -----

20 minute warm up and then 3 hour ride at Zone 2.

Run
  • 30m
  • 4.00 miles
  • -----

Run off the bike - nice and aerobic!

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

Start out at a very easy gearing, over 20' gradually increase the resistance to Zone 2 - hold that for 20' - then gradually work back to Zone 1 over the last 20' minutes. Purpose is to loosen legs after long or hard run from day before.

Run
  • 30m
  • 4.00 miles
  • -----

30' run with 10x30" up a STEEP hill- walk back down easy. These are at a very hard effort.

Swim
  • 1h 00m
  • 2900.00 yards
  • -----

WU: 300
MS: 4x200 pull with 30" rest.
Then 8x100 with 15" rest.
200 kick.
6x100 on 10" rest.
CD: 200

DEFINITIONS '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.

Bike
  • 1h 15m
  • 23.00 miles
  • -----

WU: 20'
MS: 5x1' spin @ 100 rpms - 1' easy in between - Breakthrough: Tempo intervals. On road or trainer. Do 4x8 minutes Zone 3 effort (2 minute recoveries). Relax! Smooth pedaling. 82-90 rpm. Aero position all the way.
CD: 5'

Run
  • 2h 05m
  • 14.00 miles
  • -----

WU: 20'
MS: 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
CD: Cool down 5' easy.

Swim
  • 50m
  • 2350.00 yards
  • -----

WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate.
MS: Start slow and decrease times for each 300. 3 x 300 (30”) at aerobic effort (slower than T-pace). Kick 50 easy. 2 x 300 (30”) at aerobic effort (less than T-pace).
CD: 100 drill of your choice, 300 swim. Total: 2350

DEFINITIONS: Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

dexter's Training Plan


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