Midland,TX 
Today
Sunny High 68FLow 48F
  • Temp: 70F
  • Hum: 25%
  • W: 9mph E
SATURDAY
Sunny
High 68F
Low 53F
SUNDAY
Sunny
High 72F
Low 61F
MONDAY
Sunny
High 79F
Low 58F
TUESDAY
Sunny
High 59F
Low 46F
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
  • 20m
  • 1000.00 yards
  • -----

Speed/Taper
20
1000
Easy open water swim - throw in 6 x 100 sprints - practice spotting!

Bike
  • 20m
  • -----
  • -----

Pre Race Prep
20
Warm up for 10', make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.

jashac's Training Plan


 October 2014 
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26 27 28 29 30 31 
 
Time
Distance
Time
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