Find out what I can do

Midland,TX 
Today
Sunny High 98FLow 76F
  • Temp: 86F
  • Hum: 43%
  • W: 8mph SSW
SATURDAY
Sunny
High 98F
Low 81F
SUNDAY
Sunny
High 99F
Low 78F
MONDAY
Sunny
High 98F
Low 75F
TUESDAY
Sunny
High 97F
Low 75F

Friday - July 25

Off Day!

Saturday - July 26

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 - July 27

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.

Monday - July 28

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
  • 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 - July 29

Run
  • 1h 15m
  • -----
  • -----

Strength
800s
75
WU: 10'
MS: You are going to run 12x 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
  • 50m
  • 3000.00 yards
  • -----

Speed
50
3000
WU: 200 yds of different strokes.
MS: 1,000 time trial.
400 pull with paddles.
2 x (400 free fairly hard w/ 15" rest, 200 pull with paddles w/ 15" 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.

Wednesday - July 30

Bike
  • 1h 20m
  • -----
  • -----

Bike ME
Muscular Endurance
80
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 2x25 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'

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

Thursday - July 31

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
  • 45m
  • 2200.00 yards
  • -----

Pacing
LT
45
2200
WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace - 5". 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.

jashac's Training Plan


 July 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals