Akron,OH 
Today
Patchy rain nearby High 73FLow 55F
  • Temp: 57F
  • Hum: 94%
  • W: 4mph SSW
TUESDAY
Patchy rain nearby
High 79F
Low 57F
WEDNESDAY
Moderate or heavy rain shower
High 83F
Low 61F
THURSDAY
Patchy rain nearby
High 84F
Low 62F
FRIDAY
Patchy rain nearby
High 87F
Low 63F
Bike
  • 1h 30m
  • -----
  • -----

Bike Base
Endurance
90' ride on a flat course. Keep HR in Zone 1-2.

Run
  • 15m
  • -----
  • -----

Run Brick
Strength
Run 15' 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
  • 30m
  • 1200.00 yards
  • -----

Easy swim
Recovery
Nice, easy swim. 400 yard swim, rest 2 minutes, 400 yard swim, rest 2 minutes, 400 yard swim. Swim easy and focus on form.

Strength
  • 45m

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

Bike
  • 30m
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  • -----

Trainer
Efficiency
WU: 15'
MS: 3' at 100 RPM. 2' at 110 RPM. 1' at 120 RPM or highest sustainable RPM.
CD: 10'

Run
  • 15m
  • -----
  • -----

Endurance
Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

Swim
  • 30m
  • 1500.00 yards
  • -----

Form
WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Strength
  • 45m

Core #1 - 2x
Speed Slow
Recovery 1-1.5'

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
  • 40m
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  • -----

Big Gear
Power
WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'

Run
  • 20m
  • -----
  • -----

Run Speed
Speed/Efficiency
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point.

Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Off!
Bike
  • 1h 00m
  • -----
  • -----

Bike Base
Endurance
60' ride on a flat course. Keep HR in Zone 1-2.

Swim
  • 50m
  • 2500.00 yards
  • -----

Easy swim
Endurance
Easy 2.5k straight swim.

Ron's Training Plan


 May 2015 
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Time
Distance
Time
  • March's totals
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