Akron,OH 
Today
Overcast High 26FLow 17F
  • Temp: 21F
  • Hum: 49%
  • W: 9mph SW
SATURDAY
Light snow
High 38F
Low 30F
SUNDAY
Light snow showers
High 38F
Low 30F
MONDAY
Fog
High 44F
Low 24F
TUESDAY
Fog
High 47F
Low 31F
Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.
Bike
  • 45m
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Ride 45' at Zone 1

Run
  • 1h 00m
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Breakthrough: Grass intervals. Warm up + 4 pick-ups. Then 5x3 minutes with 3 minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.

Swim
  • 1h 00m
  • 3300.00 yards
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WU: 300 & 6x50 on 10" rest.
MS: 25x100 as follows:
-10 on 2:15
-10 on 2:20
-5 on 2:30
CD: 200

Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

Bike
  • 1h 30m
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WU: 30'
MS: 5' hard (Zone 4), 3' easy. Do this 5x.
CD: 20'

Run
  • 1h 30m
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Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

Swim
  • 1h 00m
  • 2600.00 yards
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MS: 4x200 no warm up on 30" rest - these are at moderate to HARD pace - just like the beginning of the race.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.
CD: 100

Off Day!
Bike
  • 2h 00m
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WU: 20 minutes Zone 1
MS: Then Zone 3 on the flats and 4 on any hills.

Run
  • 20m
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WU: 10'
MS: 4x20" fast (5k pace) with a full recovery between each.

Ron's Training Plan


 March 2015 
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Time
Distance
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