Find out what I can do

Midland,TX 
Today
Sunny High 97FLow 75F
  • Temp: 88F
  • Hum: 43%
  • W: 8mph S
WEDNESDAY
Sunny
High 101F
Low 71F
THURSDAY
Sunny
High 84F
Low 69F
FRIDAY
Sunny
High 86F
Low 74F
SATURDAY
Sunny
High 92F
Low 73F

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.

Friday - August 1

Off Day!

Saturday - August 2

Bike
  • 5h 00m
  • -----
  • -----

Bike Base
Endurance
300
Bike 5 hours as follows:
Miles 0-40 - are just easy top of Z1.
Then 1 hour Big Ring at 75 RPMS
30' standing in the BIG RING
30' easy spinning at 90 RPMS.
Last hour or so is in the aero bars - spinning a comfortable cadence, HR spot on, and drinking and fueling up - just like on race day.

Run
  • 40m
  • -----
  • -----

Strength
Race Day Specific
40
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 15-25 minutes.

Swim
  • 1h 00m
  • 3100.00 yards
  • -----

Swim Endurance
Form
60
3100
WU: 300 yds of different strokes.
MS: 5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
10x 100 on 20" rest. 25 hard, 75 cruise.
CD: 300

Sunday - August 3

Bike
  • 45m
  • -----
  • -----

Recovery
Very Easy
45
Easy spin for in small chain ring.

Run
  • 30m
  • -----
  • -----

Run Base
Endurance
30
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.

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.

Monday - August 4

Run
  • 20m
  • -----
  • -----

Run Speed
Speed/Efficiency
20
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.

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

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.

jashac's Training Plan


 July 2014 
SunMonTueWedThuFriSat
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30 31  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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