Find out what I can do

Midland,TX 
Today
High FLow F
  • Temp: F
  • Hum: %
  • W: mph
TUESDAY

High F
Low F
WEDNESDAY

High F
Low F
THURSDAY

High F
Low F
FRIDAY

High F
Low F

Monday - September 1

Bike
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Strength
  • 1h 15m

Period ME
Sets 1-3
Reps 40-60
Speed Mod
Recovery 1-2
AND Core #1, 2, and 3
Time 75min

Tuesday - September 2

Run
  • 1h 10m
  • -----
  • -----

Run Pacing
The Pyramid III
70
WU: 10'
MS: Then 1x1600, 4x400, 2x800, 1x1600, 2x800, 4x400, 1x1600 - 200 recovery on all. Every rep should be the same pace - no concern for speed.
CD: 10'

Swim
  • 1h 15m
  • 3500.00 yards
  • -----

Endurance
75
3350
Warm-up 400
4 * 300 w/0:30 rest
- Idea here: 1st swim moderate straight
- 2nd even split 150's
- 3rd descend 100's
- 4th descend 75's
2nd should be faster than the first and 3rd fast than 2nd so on…
100 loosen ( easy)
10 * 25 kick 0:10 RI
600 pull w/ paddles
8 * 75 on evens (2,4 etc) middle 25 is fast and on the odds 1st and last 25 fast - rest is 15"
CD: 200

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.

Wednesday - September 3

Bike
  • 45m
  • -----
  • -----

Bike Strength
Strength
45
45' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Strength
  • 1h 15m

Period ME
Sets 1-3
Reps 40-60
Speed Mod
Recovery 1-2
AND Core #1, 2, and 3
Time 75min

Thursday - September 4

Run
  • 2h 10m
  • -----
  • -----

Run Base
Endurance
130
Run on rolling course - start by keeping HR in Zone 1-2 during 30' warm-up and then go to 3x20' at Z3 - with 5' Z2 for recovery. Keep the rest of the run no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 00m
  • 3200.00 yards
  • -----

Swim TT
Assess Fitness
60
3200
WU: 500 warm up. 8 x 50 on 15 sec rest.
MS: 2000 yd TT (time trial) for time. After TT - swim a very easy 100.
CD: 200

Kenyan 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.

Friday - September 5

Off Day!

Saturday - September 6

Bike
  • 1h 20m
  • -----
  • -----

Bike ME
Muscular Endurance
80
WU: 15' warm up - nice smooth spinning.
MS: Then shift into the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 3x15 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.
CD: 10'

Swim
  • 1h 00m
  • 2900.00 yards
  • -----

Swim Form
Form
60
2900
WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim 15 x 100 on :20 rest.
#1-5 - focus on your CATCH.
#6-10 focus on your PULL.
#11-15 focus on your FINISH.
Now swim another 6x50 swim golf and see if there is a difference in strokes or time. Last set is 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

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. CUD - Catch Up Drill - Push off the wall with both arms extended in front of you touching each other. Start with the right arm and take a full stroke, coming to rest in the forward position, before the left arm starts its pull. Repeat this all the way to the other side of the pool. Keep a strong kick going and focus on the pull portion of the stroke. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Sunday - September 7

Bike
  • 45m
  • -----
  • -----

Recovery
Very Easy
45
Easy spin for in small chain ring.

Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 00m
  • 2600.00 yards
  • -----

Race Start Speed
60
2600
MS: 4x200 no warm up on :30 rest.
Then 500 at race pace.
Rest 1' then 6x200 at race pace with 30" rest. CD: 100

Kenyan 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.

jashac's Training Plan


 September 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    
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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