Practice Love

Wednesday - July 23

Bike
  • 1h 40m
  • 48.28 kms
  • -----

WU: 20'
MS: 5x1' spin @ 100 rpms - 1' easy in between
Breakthrough: Tempo intervals. On road or trainer. Do 6x8 minutes in the 5 zone (3 minute recoveries). Relax! Smooth pedaling. 88-92 rpm. Aero position all the way.

Thursday - July 24

Run
  • 1h 00m
  • 11.27 kms
  • -----

1 hour easy!

Swim
  • 1h 15m
  • 3800.00 meters
  • -----

WU: 300 & 6x50 on 10" rest.
MS: 30x100.
- 10 on 30" rest
- 10 on on 25" rest
- 10 on 20" rest
CD: 200

Friday - July 25

Off Day.

Saturday - July 26

Bike
  • 6h 15m
  • 177.03 kms
  • -----

100-112 miles. First 30 miles are easy Zone 1 - then try to ride the next 70-82 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.

Run
  • 30m
  • 6.44 kms
  • -----

BRICK:
Run off the bike - nice and aerobic!

Sunday - July 27

Bike
  • 3h 20m
  • 96.56 kms
  • -----

20 minute warm up and then 3 hour ride at Zone 2.

Run
  • 30m
  • 6.44 kms
  • -----

Run off the bike - nice and aerobic!

Monday - July 28

Bike
  • 1h 00m
  • 28.97 kms
  • -----

Start out at a very easy gearing, over 20' gradually increase the resistance to Zone 2 - hold that for 20' - then gradually work back to Zone 1 over the last 20' minutes. Purpose is to loosen legs after long or hard run from day before.

Tuesday - July 29

Run
  • 30m
  • 6.44 kms
  • -----

30' run with 10x30" up a STEEP hill- walk back down easy. These are at a very hard effort.

Swim
  • 1h 00m
  • 2900.00 meters
  • -----

WU: 300
MS: 4x200 pull with 30" rest.
Then 8x100 with 15" rest.
200 kick.
6x100 on 10" rest.
CD: 200

DEFINITIONS '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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

IndoIronYanti's Training Plan


 July 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • MetaMan Bintan Triathlon - Half Course (Triathlon)
    8/23/2014 Bintan,
  • Ironman Malaysia (Triathlon)
    9/27/2014 Langkawi Island,

Totals