Akron,OH 
Today
Sunny High 75FLow 50F
  • Temp: 52F
  • Hum: 47%
  • W: 4mph S
SUNDAY
Sunny
High 84F
Low 60F
MONDAY
Partly Cloudy
High 85F
Low 63F
TUESDAY
Patchy rain nearby
High 82F
Low 66F
WEDNESDAY
Light rain shower
High 79F
Low 67F
Off!
Bike
  • 2h 00m
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Bike Base
Endurance
120' ride on a flat to rolling course. Keep HR in Zone 1-2.

Swim
  • 45m
  • 2000.00 yards
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Swim Endurance
Form
WU: 10 minutes alternating slow-fast pacing. Play with different strokes while warming up.

MS: 30-minute steady swim. Swim without stopping. Count your strokes on the first 25 of each 100. Are they staying constant?

CD: 5 minutes very easy. Choice of strokes or floating on your back and sculling.

Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.

Bike
  • 1h 00m
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Bike Base
Endurance
60' ride on a flat course. Keep HR in Zone 1-2.

Run
  • 45m
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Run Base
Endurance
Run 45' 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
  • 1h 00m
  • 2900.00 yards
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Endurance
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

Strength
  • 45m

Core #2 - 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
  • 35m
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Big Gear
Power
WU: 5'
MS:
4x30" sprint - with 1' recovery
4x1' sprints - standing with 2' recovery
4x30" sprint again with 1' recovery.
CD: 5'

Run
  • 30m
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Speed/Efficiency
30' 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.

Swim
  • 30m
  • 2300.00 yards
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Form
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") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Strength
  • 45m

Core #2 - 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
  • 30m
  • -----
  • -----

Trainer
High RPM Spin
WU: 10'
MS: 10' at 105+ RPMS.
CD: 10'

Run
  • 45m
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  • -----

Endurance
Run 45' 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.

Ron's Training Plan


 May 2015 
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Time
Distance
Time
  • March's totals
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  • 2015 totals
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