Practice Love

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.

Wednesday - July 30

Bike
  • 1h 15m
  • 37.01 kms
  • -----

WU: 20'
MS: 5x1' spin @ 100 rpms - 1' easy in between - Breakthrough: Tempo intervals. On road or trainer. Do 4x8 minutes Zone 3 effort (2 minute recoveries). Relax! Smooth pedaling. 82-90 rpm. Aero position all the way.
CD: 5'

Thursday - July 31

Run
  • 2h 05m
  • 22.53 kms
  • -----

WU: 20'
MS: 2x25' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 2x12 at Zone 3 - 5' easy in between again. Then 5' at Zone 4
CD: Cool down 5' easy.

Swim
  • 50m
  • 2350.00 meters
  • -----

WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate.
MS: Start slow and decrease times for each 300. 3 x 300 (30”) at aerobic effort (slower than T-pace). Kick 50 easy. 2 x 300 (30”) at aerobic effort (less than T-pace).
CD: 100 drill of your choice, 300 swim. Total: 2350

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

Friday - August 1

Off Day!

Saturday - August 2

Bike
  • 6h 30m
  • 193.12 kms
  • -----

110-120 miles. First 30 miles are easy Zone 1 - then try to ride the next 80-90 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.
*Go right into the run brick.

Run
  • 30m
  • 6.44 kms
  • -----

BRICK:
Run off the bike - nice and aerobic!

Swim
  • 1h 35m
  • 5000.00 meters
  • -----

WU: 1k warm up as 500 swim, then 500 as 25 swim/100 drill/50 swim
MS: 8x (400 at T-Pace, 100 easy)
CD: WHIRLPOOL 10'

Sunday - August 3

Bike
  • 2h 00m
  • 57.94 kms
  • -----

2 hours very easy

Monday - August 4

Swim
  • 50m
  • 1800.00 meters
  • -----

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

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    2
    25
    25
    0
    0
  • CORE - Back Extensions (FB)
    2
    15
    15
    0
    0
  • CORE - Medicine Ball Twist
    2
    25
    25
    0
    0
  • CORE - Superman (FB)
    2
    1
    1
    0
    0
  • CORE - Supine Hip Extension (FB)
    2
    15
    15
    0
    0
  • CORE - V-Ups (FB)
    2
    10
    15
    0
    0

All exercises are done with the Physio Ball (Fit Ball) unless otherwise noted. Do 2 sets.

Exercise/Reps:
Crunches /25
Back Extension ball /15
Superman on elbows, duration = 45" - 2'
V-ups / 10-15
Pushups / 10-15
Medicine Ball twists / 25 ea side,
Supine hip extension / 15

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