Bob's Tri Log

Orlando,FL 
Today
Sunny High 79FLow 63F
  • Temp: 77F
  • Hum: 54%
  • W: 12mph ENE
FRIDAY
Sunny
High 79F
Low 61F
SATURDAY
Sunny
High 83F
Low 57F
SUNDAY
Sunny
High 87F
Low 58F
MONDAY
Partly Cloudy
High 82F
Low 67F

Thursday - October 23

Bike
  • 20m
  • -----
  • -----

Bike Base
Endurance
20
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

Friday - October 24

Run
  • 20m
  • -----
  • -----

Run Endurance
Aerobic Endurance
20
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
  • 12m
  • 400.00 yards
  • -----

Continuous Swim
Endurance
12
400
Swim 8 laps (16 lengths) of the pool. Take a break if necessary.

Saturday - October 25

Off Day!

Sunday - October 26

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.

Monday - October 27

Run
  • 20m
  • -----
  • -----

Run Endurance
Aerobic Endurance
20
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
  • 800.00 yards
  • -----

Easy Swim
35
800
Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

Tuesday - October 28

Bike
  • 45m
  • -----
  • -----

Bike Base
Endurance
45
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

Wednesday - October 29

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
  • 18m
  • 600.00 yards
  • -----

Continuous Swim
Endurance
18
600
Swim 12 laps (24 lengths) of the pool. Take a break if necessary.

robdbirch's Training Plan


 October 2014 
SunMonTueWedThuFriSat
    1 2 3 4
5 6 7 8 9 10 11
12 13 14 15 16 17 18
19 20 21 22 23 24 25
26 27 28 29 30 31 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • September's totals
  • August's totals
  • 2014 totals
  • 2013 totals