IMFL athlete # 3006 !

Midland,TX 
Today
Sunny High 87FLow 65F
  • Temp: 69F
  • Hum: 59%
  • W: 13mph S
MONDAY
Sunny
High 89F
Low 64F
TUESDAY
Sunny
High 73F
Low 55F
WEDNESDAY
Sunny
High 75F
Low 60F
THURSDAY
Sunny
High 79F
Low 63F

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.

Thursday - October 30

Off Day!

Friday - October 31

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!

Saturday - November 1

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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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals