Maintaining Balance

Akron,OH 
Today
Sunny High 71FLow 55F
  • Temp: 46F
  • Hum: 93%
  • W: 0mph N
SATURDAY
Sunny
High 80F
Low 64F
SUNDAY
Light rain
High 72F
Low 52F
MONDAY
Partly Cloudy
High 64F
Low 42F
TUESDAY
Sunny
High 70F
Low 46F

Friday - September 19

Off Day!

Saturday - September 20

Bike
  • 2h 00m
  • -----
  • -----

Bike Base
Endurance
120
120' ride on a rolling course. Keep HR in Zone 1-2. Insert aero position majority of ride after warm up if you have aero bars on.

Run
  • 35m
  • -----
  • -----

Run Brick
Strength
35
Warm up easy 10 minutes. Run 15' on a flat course or treadmill after bike workout. 10 minutes jog (or walking--yes, even walking). Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Sunday - September 21

Run
  • 50m
  • -----
  • -----

Run Base
Endurance
50
Run 50' 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. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 05m
  • 3600.00 yards
  • -----

Speed - KEY WORKOUT
Speed/Endurance
65
3600
WU: 500 then: 3x100 on 20" rest - build each 25 to go faster. Then 3x100 on 25" rest.
MS:
5x300 on 30" rest. Try to make each one faster from 1-3, then 4-5.
Then 200 easy.
6x100 w/paddles on 20" rest. Make each one faster again with #6 being faster then #3.
CD: 200

Monday - September 22

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.

Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
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.

Tuesday - September 23

Run
  • 45m
  • -----
  • -----

Run Pacing - KEY WORKOUT
Pace
45
WU: 10'
MS: 6x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
CD: 10'

Swim
  • 1h 00m
  • 3000.00 yards
  • -----

Easy swim
Endurance
60
3,000
Easy 3k straight swim.

Wednesday - September 24

Bike
  • 1h 15m
  • -----
  • -----

Bike Base
Endurance
75
75' ride on a flat course to gently rolling. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).

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.

Thursday - September 25

Bike
  • 1h 15m
  • -----
  • -----

Recovery
Very Easy
75
Easy spin for 75' in small chain ring (or middle chainring if you have a triple crankset). Zone 1 to upper 2 only.

Swim
  • 45m
  • 2500.00 yards
  • -----

Swim Endurance
Endurance
45
2,500
WU: 300 wu, & 6x50 on 60.

MS: 4 x 250 on 4:15 or 4:30. First 2 are w/paddles, last two take paddles off. Then 5 x 100 on 1:45 or 2:00. Then 200 swim weak side breath.

CD: 200

Ron's Training Plan


 September 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