Midland,TX 
Today
Sunny High 98FLow 80F
  • Temp: 79F
  • Hum: 57%
  • W: 15mph S
THURSDAY
Partly cloudy
High 95F
Low 75F
FRIDAY
Overcast
High 89F
Low 73F
SATURDAY
Overcast
High 87F
Low 71F
SUNDAY
Overcast
High 81F
Low 71F
Run
  • 2h 15m
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Run Base
Endurance
135
Run 2:15 - first 20' easy - get warmed up. Then 25' at Z2, RP - maybe jump on the track for 1.5 miles to see your pace? Then 25' at Z3, just be uncomfortable, then 25' at Z2, maybe jump on track to pace? Then 25' at Z3 again, and 15' to cool down.

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

Swim
  • 1h 05m
  • 3100.00 yards
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Endurance
Pacing
65
3100
WU: 400
MS:
400 (first 150 long smooth, 250 pick it up...note the 200 splits, not broken - straight 400) 0:45 RI
2 * 50 back 0:30 RI - just to loosen
2 * 200 (first 100 long moderate, second attempt to even split) 0:20 RI
2 * 50 back 0:30 RI - just to loosen
4 * 100 0:25 RI
150 loosen
6 * 125 pull 0:20 RI
8 * 25 ez/FAST 0:40
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.

Off Day!
Bike
  • 1h 20m
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Big Gear
Power
80-100
WU: 15'
MS: 12 x 1' - (30" fast, 30" sprint) 3-5' FULL recovery. Start out sitting and pedal very hard getting up to race speed, once you hit 30', STAND UP and REALLY push hard on the sprint for another 30'. This will hurt. A lot. It's supposed too!
CD: 15'

Swim
  • 1h 00m
  • 3100.00 yards
  • -----

Swim Endurance
Endurance
60
3100
WU: 300 swim & 4x75 choice (free or non free) on 10".
MS:
4x400 pull with 60" rest
2x100 kick w'20" rest
10x50 on 10" rest
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.

Bike
  • 1h 00m
  • -----
  • -----

Bike Base
Endurance
60
Ride on a flat course. Keep HR in Zone 1-2.

Run
  • 10m
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  • -----

Run Brick
Strength
10
Run 10' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Bike
  • 45m
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Bike Base
Endurance
45
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Strength
  • 30m

Period SM
Sets 2-3
Reps 6-12
Speed Mod
Recovery 1-2
Stretch - use D3 program
Alternate bicep curls and tricep extensions
Alternate Dumb bell press and seated rows
Flex Band Routine - please see D3 Athletes Page
Core #1, 2, and 3

Run
  • 1h 15m
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Mile Repeats
Pace
75
10-15' wu and cd. 6x1 mile @ Marathon pace less 20-30 seconds per mile. If the goal is 8:30 per mile for the marathon, the pace should be 8:00 for the mile repeats. Rest is 1'. If done on the roads (not a track) you can run these at 6x8:30.

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

Swim Endurance
Endurance
60
3200
WU: 300 Free
MS:
12x25 on 10" rest.
400 easy, then 4x100 on 10".
Next Set:
4x100 RI: 20"
2x200 RI: 30"
8x50 RI: 20"
400 easy
CD: 200 Easy

jashac's Training Plan


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