Find out what I can do

Midland,TX 
Today
Patchy rain nearby High 83FLow 69F
  • Temp: 82F
  • Hum: 45%
  • W: 12mph SE
TUESDAY
Partly Cloudy
High 86F
Low 64F
WEDNESDAY
Sunny
High 80F
Low 62F
THURSDAY
Sunny
High 83F
Low 60F
FRIDAY
Sunny
High 74F
Low 67F

Monday - September 22

Bike
  • 45m
  • -----
  • -----

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

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • 3
    6
    12
    0
    0
  • BICEPS - DB Curls Alternating
    3
    6
    12
    0
    0
  • TRICEPS - DB Overhead Extension
    3
    6
    12
    0
    0

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

Tuesday - September 23

Run
  • 1h 15m
  • -----
  • -----

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

Wednesday - September 24

Bike
  • 1h 40m
  • -----
  • -----

Bike ME
Muscular Endurance
100
WU: 15' warm up - nice smooth spinning.
MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x15 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' cool down.

Run
  • 30m
  • -----
  • -----

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.

Thursday - September 25

Run
  • 1h 15m
  • -----
  • -----

Run Base
Endurance
75
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
  • 30m
  • 2300.00 yards
  • -----

Swim Form
Form
30
2300
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 a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

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. 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.

Friday - September 26

Off Day!

Saturday - September 27

Bike
  • 6h 00m
  • -----
  • -----

Bike Base
Endurance
360
Bike 6 hours as follows:
30' easy to warm up.
Miles 0-40 - are just easy top of Z1
Miles 40-80 are Z2 (mid Z2 is perfect).
Miles 80 to the 100+ are top of Z2 - stay on the aero bars and drink/eat race day nutrition. It's going to take some focus to hold the effort.

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

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

Sunday - September 28

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.

Run
  • 30m
  • -----
  • -----

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.

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