IMFL athlete # 3006 !

Midland,TX 
Today
Sunny High 81FLow 64F
  • Temp: 58F
  • Hum: 85%
  • W: 4mph SSE
FRIDAY
Sunny
High 84F
Low 65F
SATURDAY
Sunny
High 86F
Low 65F
SUNDAY
Sunny
High 88F
Low 65F
MONDAY
Sunny
High 90F
Low 66F

Thursday - October 23

Run
  • 1h 15m
  • -----
  • -----

Run Base
Endurance
75
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 40m
  • 2500.00 yards
  • -----

Pacing
LT
40
2500
WU: 400 swim then 6x50 on 15" rest.
MS: 15x100 @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.

Friday - October 24

Off Day!

Saturday - October 25

Run
  • 45m
  • -----
  • -----

Run Base
Endurance
45
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 20m
  • 4200.00 yards
  • -----

Swim Endurance
IM Training
80
4200
WU: 1,000 easy
MS:
500 non-free mix.
3 x 500 free with 2 minutes rest between each
1,000 straight free at goal IM pace.
CD: 200 non-free cooldown.

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.

Sunday - October 26

Bike
  • 2h 00m
  • -----
  • -----

Bike Base
Endurance
120
Ride on a flat course. Keep HR in Zone 1-2.

Monday - October 27

Off Day!

Tuesday - October 28

Run
  • 20m
  • -----
  • -----

Run Speed
Speed/Efficiency
20
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Swim
  • 30m
  • 1400.00 yards
  • -----

Speed
30
1400
WU: 300 & 6x50 on 10" rest.
MS: 6x100 on 20" rest.
CD: 200

Wednesday - October 29

Bike
  • 30m
  • -----
  • -----

Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.

jashac's Training Plan


 October 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