Maintaining Balance

Akron,OH 
Today
Patchy rain nearby High 84FLow 65F
  • Temp: 79F
  • Hum: 70%
  • W: 11mph WSW
FRIDAY
Patchy rain nearby
High 89F
Low 66F
SATURDAY
Sunny
High 89F
Low 64F
SUNDAY
Partly Cloudy
High 89F
Low 63F
MONDAY
Partly Cloudy
High 89F
Low 64F

Thursday - August 21

Bike
  • 2h 00m
  • -----
  • -----

Endurance - KEY WORKOUT
120
"Four Days of Forty." Ride exactly 40 miles, all at Z2 pace, after 10 min. warm up. Stretch legs extremely well after each ride, hydrate, and stay in aero position at least 50% of each ride if terrain allows.

Run
  • 30m
  • -----
  • -----

Run Base
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 30m
  • 2300.00 yards
  • -----

Swim Form
Form
30
2,300
WU: 400 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. 12 x 100 (10" rest between) moderate. 4 x 50 kick (20" rest between) moderate.

CD: 200 easy alternating 50 pull, 50 swim.

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.

Friday - August 22

Rest Day!

Saturday - August 23

Bike
  • 45m
  • -----
  • -----

Recovery
Very Easy
45
Easy spin for 45' in small chain ring or middle chainring if you have a triple cranks (3 gears up front). Zone 1 only.

Swim
  • 1h 05m
  • 3300.00 yards
  • -----

Speed - KEY WORKOUT
Speed/Endurance
65
3300
WU: 400
MS:
Swim 800 w/1' rest. Even split the 800.
2*50 drill - on 20" rest.
2*400 Even split - stay the same pace throughout. Rest is 20".
2*50 drill on 20" rest.
4*200 Even Split - make these 10" rest.
2*50 drill on 20" rest.
CD: swim 200 easy.

Strength
  • 1h 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    20
    25
    0
    0
  • BACK - Seated row
    3
    20
    25
    0
    0
  • LEGS - 2 Leg Squats
    3
    20
    25
    0
    0
  • LEGS - Hamstring curl
    3
    20
    25
    0
    0
  • LEGS - Leg Extensions
    3
    20
    25
    0
    0
  • LEGS - Leg Press
    3
    20
    25
    0
    0

Period AA
Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75

Sunday - August 24

Run
  • 2h 30m
  • -----
  • -----

Run Base
Endurance
150
Run 150' on a flat to rolling course or better if on trail. Keep HR in Zone 1-2 (upper Z2 tops…don't go into Z3). Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stay hydrated and eat! Stretch when done and add in Core #1, #2 or #3.

Monday - August 25

Bike
  • 1h 30m
  • -----
  • -----

Recovery
Very Easy
90
Easy spin for 90' in small chain ring (or middle ring if you have a triple crankset.) Zone 1 to upper 2 only.

Tuesday - August 26

Run
  • 30m
  • -----
  • -----

Run Base
Endurance
30
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

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

Swim Endurance - KEY WORKOUT
Endurance
60
2,900
WU: 300 Free & 3x100 on 20" rest. 200 Technique (drill)
MS:
3x100 15" rest.
200 Kick
3x100 10" rest
200 Pull
3x100 5" rest
200 Easy.
Then Sprint 16x25 FAST! 30" rest.
CD: 200

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.

Wednesday - August 27

Bike
  • 1h 20m
  • -----
  • -----

Creation
Varies
80
Any course, intervals/rest ratio. Hills, flats, small or large ring, group or solo ride, or road, mountain bike, or trainer/rollers. This is your day to simply put in the time, enjoy it, and go by your instinct/feel. Use HRM or don't, this is a creative ride.

Run
  • 20m
  • -----
  • -----

Run Base
Endurance
20
Run 20' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, and hands with high knees. Stretch when done and add in Core 1, 2 or 3.

Ron's Training Plan


 August 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • May's totals
  • April's totals
  • 2014 totals
  • 2013 totals