Orlando,FL 
Today
Sunny High 76FLow 56F
  • Temp: 68F
  • Hum: 84%
  • W: 7mph NW
SATURDAY
Sunny
High 59F
Low 42F
SUNDAY
Sunny
High 68F
Low 54F
MONDAY
Cloudy
High 73F
Low 63F
TUESDAY
Light rain shower
High 81F
Low 62F
Run
  • 30m
  • -----
  • -----

Run Endurance
Aerobic Endurance
30
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

Swim
  • 35m
  • 600.00 yards
  • -----

Easy Swim
Easy
35
600
Swim 2 laps (4 lengths), and take a 1 minute break. Do this 5 more times for a total of 600 yards.

Off day!
Bike
  • 1h 00m
  • -----
  • -----

Bike Base
Endurance
60
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

Run
  • 25m
  • -----
  • -----

Run Endurance
Aerobic Endurance
25
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

Swim
  • 40m
  • 1000.00 yards
  • -----

Easy Swim
40
1000
Swim Drills Day. Like last week this workout is going to be about counting your strokes. Have you improved since last week? Swim 2 laps (4 lengths), and take a 1 minute break. Do this 9 more times for a total of 1,000 yards.

Bike
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

Strength
  • 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Run
  • 30m
  • -----
  • -----

Run Endurance
Aerobic Endurance
30
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

Swim
  • 30m
  • 800.00 yards
  • -----

Easy Swim
Easy
30
800
Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

Bike
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

Strength
  • 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

robdbirch's Training Plan


 October 2014 
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Time
Distance
Time
  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals