Find out what I can do

Midland,TX 
Today
Sunny High 96FLow 77F
  • Temp: 79F
  • Hum: 50%
  • W: 12mph SSE
SUNDAY
Sunny
High 98F
Low 73F
MONDAY
Sunny
High 96F
Low 73F
TUESDAY
Sunny
High 96F
Low 73F
WEDNESDAY
Sunny
High 97F
Low 75F

Saturday - August 23

Bike
  • 1h 15m
  • -----
  • -----

Bike Strength
Strength
75
75' 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.

Swim
  • 1h 15m
  • 4000.00 yards
  • -----

Swim Endurance
Endurance
75
4000
WU: 300 & 8x50on 10" rest.
MS: All are down on a 1' recovery. 1x each:
1000 70% effort
800 75% effort
600 80% effort
400 85% effort
200 85% effort
100 100% effort
CD: 200

Sunday - August 24

Bike
  • 2h 00m
  • -----
  • -----

Bike Base
Endurance
120
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Run
  • 50m
  • -----
  • -----

Speed
Strength
50
WU: 10' includes 4x20" strides.
MS: 30' tempo run at LT or 8k could be substituted.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

Monday - August 25

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

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    2
    40
    60
    0
    0
  • BACK - Seated row
    2
    40
    60
    0
    0
  • LEGS - 2 Leg Squats
    2
    40
    60
    0
    0
  • LEGS - Leg Extensions
    2
    40
    60
    0
    0
  • LEGS - Leg Press
    2
    40
    60
    0
    0

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

Tuesday - August 26

Run
  • 1h 15m
  • -----
  • -----

Strength
800s
75
WU: 10'
MS: You are going to run 10x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time.
CD: 10'

Swim
  • 30m
  • 1200.00 yards
  • -----

Easy swim
Recovery
30
1200
Nice, easy swim. 400 yard swim, rest 2 minutes, 400 yard swim, rest 2 minutes, 400 yard swim. Swim easy and focus on form.

Wednesday - August 27

Run
  • 30m
  • -----
  • -----

Recovery
Very Easy
30
Easy spin for 30 minutes in small chain ring.

Thursday - August 28

Run
  • 1h 30m
  • -----
  • -----

Run Base
Endurance
90
Run 1.5 hours on a flat to rolling course. Keep HR in Zone 1-2 for 1:00. The last 30' are at race pace. Think about form and running pretty. Stay hydrated and eat! Stretch when done and add in Core 1, 2 or 3.

Swim
  • 40m
  • 2000.00 yards
  • -----

Pacing
LT
40
2000
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

Pretty 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 - August 29

Off Day!

jashac's Training Plan


 August 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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