Maintaining Balance

Akron,OH 
Today
Light drizzle High 65FLow 51F
  • Temp: 54F
  • Hum: 94%
  • W: 0mph N
WEDNESDAY
Sunny
High 69F
Low 49F
THURSDAY
Sunny
High 79F
Low 60F
FRIDAY
Light rain
High 68F
Low 44F
SATURDAY
Partly Cloudy
High 56F
Low 42F

Tuesday - September 30

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.

Wednesday - October 1

Swim
  • 30m
  • 1000.00 yards
  • -----

Open Water
30
1000
Open Water swim, start easy, practicing heads up navigation, and after a warm up, sprint hard on and off (use full recovery between sprints). Sprints should be about 20 seconds each 4-5 reps. Try to use navigation of "heads up" swimming to site your land.

Thursday - October 2

Bike
  • 20m
  • -----
  • -----

Pre Race Prep
IM Prep
20
Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.

Swim
  • 30m
  • 750.00 yards
  • -----

Open Water
30
750
Open Water swim, start easy, practicing heads up navigation, and after a warm up, swim race tempo on/off as needed, but don't overdo it. Try to use navigation of "heads up" swimming to site your landmark on the horizon during sprints to swim a clean, straight line.

Friday - October 3

Run
  • 15m
  • -----
  • -----

Run Base
Endurance
15
Run 15' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running with relaxed arms, face, neck, shoulders, hands, and high knees. Stretch when done and add in Core 1, 2 or 3.

Saturday - October 4

Bike
  • 15m
  • -----
  • -----

Bike, if available, 15 min. easy spin, check gears.

Run
  • 15m
  • -----
  • -----

15 min jog Zone 1. All sports to be done by noon.

Swim
  • 15m
  • -----
  • -----

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

Sunday - October 5

Monday - October 6

Ron's Training Plan


 September 2014 
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7 8 9 10 11 12 13
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28 29 30    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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