The following equipment is nearing replacement:
Commack,NY 
Today
Light rain High 71FLow 58F
  • Temp: 56F
  • Hum: 87%
  • W: 8mph WNW
WEDNESDAY
Overcast
High 83F
Low 59F
THURSDAY
Sunny
High 80F
Low 60F
FRIDAY
Sunny
High 78F
Low 61F
SATURDAY
Sunny
High 81F
Low 61F
Bike
  • 20m
  • -----
  • -----

Bike Base
Endurance
20
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

Strength
  • 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Run
  • 20m
  • -----
  • -----

Run Endurance
Aerobic Endurance
20
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.

Swim
  • 45m
  • 1300.00 yards
  • -----

Long Rep Swim
Endurance
45
1300
WU: 200 warm up. 8 x 25 on 15 sec rest.
MS: 4x200 yd with 1:00 rest.
CD: 100

Bike
  • 20m
  • -----
  • -----

Bike Base
Endurance
20
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

Strength
  • 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Run
  • 20m
  • -----
  • -----

Run Endurance
Aerobic Endurance
20
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.

Swim
  • 45m
  • 1400.00 yards
  • -----

Pacing
LT
45
1400
WU: 200 swim then 4x50 on 15" rest
MS: 9x100 @T-pace - 5". Your rest is 30"
CD: 100 easy

Off Day!
Run
  • 30m
  • -----
  • -----

Run Endurance
Aerobic Endurance
30
Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. While running, run like a Kenyan - smooth and efficient. RPE should be light - 5/6 out of 10.

Off day!

Big Dan's Training Plan


 May 2016 
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    
 
Time
Distance
Time
  • Tri by the Bay (Triathlon)
    6/5/2016 East Islip, New York
  • Riverhead Rocks Olympic Triathlon (Triathlon)
    8/14/2016 Riverhead, New York
  • April's totals
  • March's totals
  • 2016 totals
  • 2015 totals