Bald-n-Surly

Thursday - July 24

Run
  • 1h 30m
  • 11.00 miles
  • -----

Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

Swim
  • 1h 00m
  • 3300.00 yards
  • -----

WU: 300 & 6x50 on 10" rest.
MS: 25x100: 10 on 2:15, 10 on 2:20. 5 on 2:30.
CD: 200.

Friday - July 25

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.

Saturday - July 26

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

WU: 20 minutes Zone 1,
MS: Go into Zone 3 on the flats and 4 on any hills.

Run
  • 20m
  • 2.50 miles
  • -----

Run 20' 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.

Sunday - July 27

Swim
  • 1h 25m
  • 4000.00 yards
  • -----

Warm-up: 400
9x200 on 20" rest descend on 1-3, 4-6, 7-9
100 easy
9x100 on 15" rest descend on 1-3, 4-6, 7-9
100 easy
400 pull w/paddles
4x25 ez/fast on 20" rest
CD: 200 warm-down

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.

Monday - July 28

Run
  • 35m
  • 4.50 miles
  • -----

WU: 10'
MS: 6x90" at 10k race effort - RI: 1'.
CD: 10'

Tuesday - July 29

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

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

Swim
  • 30m
  • 1800.00 yards
  • -----

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

Wednesday - July 30

Run
  • 30m
  • 4.00 miles
  • -----

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

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