Akron,OH 
Today
Sunny High 79FLow 51F
  • Temp: 68F
  • Hum: 64%
  • W: 7mph NNE
FRIDAY
Sunny
High 84F
Low 56F
SATURDAY
Sunny
High 80F
Low 55F
SUNDAY
Partly Cloudy
High 87F
Low 63F
MONDAY
Sunny
High 91F
Low 66F
Bike
  • 1h 15m
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Endurance
75' ride on a flat course. Keep HR in Zone 1-2.

Run
  • 1h 00m
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Endurance
Run 60' 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.

Run
  • 30m
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Endurance
Run 30' 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
  • 1h 00m
  • 3100.00 yards
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Endurance
WU: 300 swim & 4x75 choice (free or non free) on 10".
MS:
4x400 pull with 60" rest.
2x100 kick with 20" rest.
10x50 on 10" rest.
CD: 200

Strength
  • 45m

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

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. 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
  • 55m
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Big Gear
Power
WU: 15'
MS: 12x1' seated Big Gear - with 1' recovery.
CD: 15'

Run
  • 1h 00m
  • -----
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Strength
Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 00m
  • 2800.00 yards
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Endurance
WU: 400
MS:
3 * 200 0:45 rest
8 * 25 kick :10 rest
4 * 100 0:25 rest
8 * 25 kick :10 rest
5 * 50 :10 rest
100 loosen easy swim
6 * 75 pull with paddles 0:20 rest
CD: 200 easy

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
  • 40m
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Trainer
Isolated Leg Training (ILT)
WU: 10'
MS: Alternate 20-60" with 1 leg off the pedals, and up on a chair. Get a total of 7-10' of ILT on each leg in workout. Alternate legs as you feel like it. Work this up to 95-100 rpms, and focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top.

You may start out being able to only hold 75-80 RPMS but over time your cadence will increase. Hang in there!

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.

Swim
  • 30m
  • 1500.00 yards
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Recovery
Easy swim.
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest.
Swim easy and focus on form.

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. 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.

Off!
Bike
  • 1h 25m
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Bike ME
Muscular Endurance
15' warm up - nice smooth spinning - then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x10 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength. 10' cool down.

Swim
  • 45m
  • 2000.00 yards
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Speed
WU: 300
MS:
10x50 Z4 on 20" rest.
10x50 Z5 on 30" rest.
10x50: sprint 25, easy 25 on 15" rest.
CD: 200

Ron's Training Plan


 July 2015 
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Time
Distance
  • June's totals
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