Bike
  • 1h 44m
  • 34.60 miles
  • -----

Warmup: 10 minutes /3.30 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:1h 24m /28.00 miles

Set #1 1h 15m / 25.00 miles
Sweet Spot Ride 2
Intervals: 5x10' on 5' rest
HR Zone: 4-5 RPE: 8-10
Ride this in Z4-Z5 maintaining >90 RPM

Set #2 09m / 3.05 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.30 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Swim
  • 1h 10m
  • 3850.00 yards
  • -----

Warmup: 550 yards

Pace: 02m 13s /100 yards +
Freestyle at recovery pace

Main Set:55m /3000 yards

Set #1 400 yards
Drills
2x(50 Drill: Kick On Side Drill, 50 Freestyle)
2X(50 Drill: Six Kick Change, 50 Freestyle)

Set #2 2500 yards
Mixed Intervals
2x300, 50ez, 2x300, 50ez, 2x300, 5x100 at threshold pace, 6x100 at MaxO2 pace. Rest 30 seconds after each set of 2x300, 60 after each 100.

Set #3 100 yards
Endurance
Pace: 02m 12s - 01m 57s /100 yards
Continuous Swim. Take active recovery with an easy stroke if needed to build endurance

Cooldown: 300 yards

Pace: - 02m 13s /100 yards
Freestyle at recovery pace

Run
  • 2h 10m
  • 13.70 miles
  • -----

Warmup: 10 minutes /1.10 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:2h 00m /12.60 miles

Set #1 2h 00m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Bike
  • 4h 58m
  • 99.10 miles
  • -----

Warmup: 10 minutes /3.30 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:4h 38m /92.50 miles

Set #1 4h 38m / 92.52 miles
Endurance
HR Zone: 1-2 RPE: 5-6


Cooldown: 10 minutes /3.30 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run
  • 52m
  • 5.60 miles
  • -----

Warmup: 10 minutes /1.10 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:32m /3.40 miles

Set #1 32m / 3.35 miles
Endurance
HR Zone: 1-2 RPE: 5-6
Endurance run on a flat course or treadmill.

Cooldown: 10 minutes /1.10 miles

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.

Swim
  • 52m
  • 2900.00 yards
  • -----

Warmup: 550 yards

Pace: 02m 13s /100 yards +
Freestyle at recovery pace

Main Set:37m /2050 yards

Set #1 400 yards
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 1400 yards
MaxO2
Intervals: 7x200' on 90' rest
Pace: 01m 46s - 01m 39s /100 yards


Set #3 250 yards
Threshold
Pace: 01m 56s - 01m 47s /100 yards


Cooldown: 300 yards

Pace: - 02m 13s /100 yards
Freestyle at recovery pace

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

Easy spin on a flat course or trainer.
Main Set:1h 00m /19.80 miles

Set #1 1h 00m / 19.83 miles
Active Recovery
Easy spin on a flat course or trainer.

Easy spin on a flat course or trainer.

Bike
  • 1h 06m
  • 22.00 miles
  • -----

Warmup: 10 minutes /3.30 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:46m /15.40 miles

Set #1 11m / 3.67 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM

Set #2 35m / 11.70 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.30 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run
  • 58m
  • 6.20 miles
  • -----

Warmup: 10 minutes /1.10 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:38m /4.00 miles

Set #1 15m / 1.58 miles
Speed/Efficiency
Intervals: 10x0.5' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per 30 seconds or 90 combined.

Set #2 23m / 2.38 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /1.10 miles

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.

Swim
  • 1h 32m
  • 5050.00 yards
  • -----

Warmup: 550 yards

Pace: 02m 13s /100 yards +
Freestyle at recovery pace

Main Set:1h 17m /4200 yards

Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 3500 yards
Threshold
Intervals: 7x500' on 70' rest
Pace: 01m 56s - 01m 47s /100 yards


Set #3 300 yards
Speed
Intervals: 6x50' on 40' rest
Pace: 01m 38s - 01m 06s /100 yards


Cooldown: 300 yards

Pace: - 02m 13s /100 yards
Freestyle at recovery pace

Bike
  • 1h 56m
  • 38.50 miles
  • -----

Warmup: 10 minutes /3.30 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:1h 36m /31.90 miles

Set #1 40m / 13.33 miles
Tempo Ride
Intervals: 1x40' on 0' rest
HR Zone: 3 RPE: 5-6
Do the tempo interval in Zone 3.

Set #2 56m / 18.57 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /3.30 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run
  • 1h 41m
  • 10.70 miles
  • -----

Warmup: 10 minutes /1.10 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:1h 21m /8.50 miles

Set #1 45m / 4.74 miles
Lactate Threshold
Intervals: 5x6' on 3' rest
HR Zone: 4-5 RPE: 8-10
Run these intervals at your LT pace: Z4-Z5a

Set #2 36m / 3.76 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /1.10 miles

HR Zone: 1 RPE: 3-4
Cooldown at a slow and easy pace. A good cooldown is very important to bring your heart-rate down before stopping completely and to prevent stiffness. You can also add some walking to the end of your cooldown.

Run
  • 1h 41m
  • 10.60 miles
  • -----

Main Set:1h 41m /10.60 miles

Set #1 1h 41m Endurance
HR Zone: 1-2 RPE: 5-6


Swim
  • 1h 13m
  • 4050.00 yards
  • -----

Warmup: 550 yards

Pace: 02m 13s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:58m /3200 yards

Set #1 58m Endurance
Pace: 02m 12s - 01m 57s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 300 yards

Pace: - 02m 13s /100 yards
Freestyle at recovery pace

plalley's Training Plan


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