Maintaining Balance

Akron,OH 
Today
Sunny High 75FLow 55F
  • Temp: 70F
  • Hum: 60%
  • W: 11mph N
FRIDAY
Sunny
High 78F
Low 62F
SATURDAY
Patchy light drizzle
High 79F
Low 68F
SUNDAY
Moderate or heavy rain shower
High 78F
Low 62F
MONDAY
Light rain shower
High 71F
Low 49F

Thursday - July 24

Run
  • 40m
  • -----
  • -----

Run Base
Endurance
40
Run 40' 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.

Swim
  • 45m
  • 2000.00 yards
  • -----

Speed
Speed
45
2,000
WU: 500 mix non-freestyle. 200 kick.
MS" 5 x 200 free, build from easy to mass race swim start pace by last 50. Rest 20" between.
CD: 300 mix non-free cooldown.

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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Friday - July 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.

Saturday - July 26

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 10m
  • 3600.00 yards
  • -----

Swim Endurance - KEY WORKOUT
IM Training
70
3600
WU: 400 warm up free, each 4th lap is backstroke.
MS:
5 x 200 with 30 seconds rest between each.
Kick 200/kickboard, 100 kick on back, 200 easy free.
Repeat main set
CD: 200 as cool down.

Sunday - July 27

Bike
  • 5h 00m
  • -----
  • -----

Long Bike - KEY WORKOUT
Endurance
300
5 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 30m
  • -----
  • -----

Run Brick
Strength
30
Warm up easy 10 minutes. Run 10' 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.

Monday - July 28

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
  • 50m
  • -----
  • -----

Run Hill Repeats
Strength
50
WU: 15'
MS: Then run 4x2' up a hill. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'
Stretch when done and add in Core 1, 2 or 3.

Tuesday - July 29

Bike
  • 1h 00m
  • -----
  • -----

Big Gear - KEY WORKOUT
Power
60
Start in big ring, easiest gear. Spend 3' in each gear gradually working your way to hardest gear (total 27').

Leaving it in big ring, hardest gear, do 10 x (30" grind, 30" all out, 30" grind, 30" stand). Do 5' grind in big ring, hardest gear.

Gradually work your way back to your easiest gear by 1' for cool-down. Grind means sitting back on saddle, turning pedals over, not worrying about cadence.

Swim
  • 1h 05m
  • 3150.00 yards
  • -----

Speed - KEY WORKOUT
Speed/Endurance
65
3,150
WU: 400
MS: 6x50 builds (each one gets faster) on 30" rest.
Then 4x(4x100):
#1 RI = 20"
#2 RI = 15"
#3 RI = 10"
#4 RI = 5"
Swim 200 ez.
Then swim 6x75 on 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens (2,4,6) the last 50 is sprint.
CD: 200

Wednesday - July 30

Bike
  • 1h 40m
  • -----
  • -----

Bike Base
Endurance
100
100' ride on a flat course. 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.

Ron's Training Plan


 July 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