Bob's Tri Log

Orlando,FL 
Today
Partly Cloudy High 89FLow 74F
  • Temp: 91F
  • Hum: 47%
  • W: 14mph WNW
WEDNESDAY
Patchy rain nearby
High 90F
Low 74F
THURSDAY
Sunny
High 96F
Low 73F
FRIDAY
Patchy rain nearby
High 86F
Low 71F
SATURDAY
Patchy rain nearby
High 82F
Low 74F

Tuesday - September 16

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

Wednesday - September 17

Run
  • 10m
  • -----
  • -----

Run Endurance
Aerobic Endurance
10
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 - September 18

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 - September 19

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 - September 20

Off Day!

Sunday - September 21

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 - September 22

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.

robdbirch's Training Plan


 September 2014 
SunMonTueWedThuFriSat
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7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals