Midland,TX 
Today
Partly cloudy High 60FLow 43F
  • Temp: 56F
  • Hum: 30%
  • W: 0mph N
THURSDAY
Partly cloudy
High 67F
Low 47F
FRIDAY
Partly cloudy
High 68F
Low 52F
SATURDAY
Partly cloudy
High 70F
Low 47F
SUNDAY
Sunny
High 63F
Low 45F
Bike
  • 1h 15m
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WU: 20'
MS: Then 5x1' spin @ 100 rpms - 1' easy in between.
Breakthrough: Tempo intervals. On road or trainer. Do 4x8 minutes Zone 3 effort (2 minute recoveries). Relax! Smooth pedaling. 82-90 rpm. Aero position all the way.
CD: 5'

Strength
  • 40m

Sets: 2
Reps: 12
Speed: Moderate
Recovery: 1'-2'

Run
  • 2h 10m
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WU: 20'
MS: Then 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x12 at Zone 3 - 5' easy in between again.
Then 5' at Zone 4
CD: 10' cool down easy.

Swim
  • 45m
  • 2350.00 yards
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WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate.
MS: Start slow and decrease times for each 300.
3x300 (30”) at aerobic effort (slower than T-pace).
Kick 50 easy.
2x300 (30”) at aerobic effort (less than T-pace).
CD: 100 drill of your choice, 300 swim.

Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

Off Day!
Bike
  • 6h 30m
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(6-7.5 hours) 100-112 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.From miles 82 to 112 ride strong - keep nutrition rolling, stay aero, and work on spinning - no grinding!

Run
  • 1h 15m
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RUN BRICK:
Run off the bike - nice and aerobic!

Swim
  • 1h 35m
  • 5025.00 yards
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WU: 500 warm up, then 525 as 3x(25 swim/100 drill/50 swim)
MS: 8x (400 at T-Pace, 100 ez)
CD: WHIRLPOOL 10'

Bike
  • 2h 00m
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2 hours very easy

Swim
  • 45m
  • 1600.00 yards
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WU: 500
MS: 500 pull
10x50 fast on 20" rest
CD: 100

'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.

Swim
  • 45m
  • 1800.00 yards
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WU: 300 & 6x50 on 10" rest.
MS: 10x100 on 20" rest.
CD: 200

Strength
  • 40m

Sets: 2
Reps: 12
Speed: Moderate
Recovery: 1'-2'

Bike
  • 55m
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15' warm-up building to Zone 3 then 2x15' at 1/2 IM effort - pedal very easy for 3' in between the sets, 5' cool-down.

Run
  • 1h 00m
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Breakthrough: Grass intervals. Warm up + 4 pick-ups. Then 5x3 minutes with 3 minute recovery interval at faster than 5k pace. Build into heart rate zone 5b on each.

Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

jashac's Training Plan


 November 2017 
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