Bob's Tri Log

Orlando,FL 
Today
Sunny High 81FLow 60F
  • Temp: 80F
  • Hum: 44%
  • W: 7mph NNW
SUNDAY
Sunny
High 86F
Low 60F
MONDAY
Sunny
High 84F
Low 67F
TUESDAY
Patchy rain nearby
High 85F
Low 69F
WEDNESDAY
Patchy rain nearby
High 87F
Low 69F

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.

Thursday - October 30

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

Friday - October 31

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.

robdbirch's Training Plan


 October 2014 
SunMonTueWedThuFriSat
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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