Bald-n-Surly

Wednesday - July 30

Run
  • 30m
  • 4.00 miles
  • -----

WU: 10'
MS: 4x90" at 10k race effort - RI: 1'.
CD: 10'

Thursday - July 31

Bike
  • 30m
  • 10.00 miles
  • -----

After warm-up do 4x90 seconds at Zone 4 effort (3-minute recoveries). Finish with a very easy cool down and stretch.

Swim
  • 30m
  • 1600.00 yards
  • -----

WU: 300 & 6x50 on 10" rest.
MS: 8x100 on 20" rest.
CD: 200

Friday - August 1

Off Day: Actively focus on recovery today: 1) Stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music. Get checked in - get your numbers on your bike, helmet, race belt, get your race bags set up - etc.

Saturday - August 2

Bike
  • 15m
  • -----
  • -----

BIKE (if available) 15 minutes easy spin, check gears.

Run
  • 15m
  • -----
  • -----

RUN: 15 min jog Zone 1.

Swim
  • 15m
  • -----
  • -----

SWIM: 15 minutes easy freestyle/back/breast mix, check out swim line you'll take on race day, check out sun position & landmarks to use for sighting.

-All sports to be completed by 12 noon. -Keep off your feet as much as possible rest of the day, begin dinner no later than 6 PM. -Taper off water & switch to mostly sport drinks in morning, no soda.

Sunday - August 3

Ironman - Priority: A

Monday - August 4

Tuesday - August 5

plalley's Training Plan


 July 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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