On the road to HIM

Seattle,WA 
Today
Light drizzle High 69FLow 51F
  • Temp: 64F
  • Hum: 68%
  • W: 13mph SSW
WEDNESDAY
Partly Cloudy
High 71F
Low 52F
THURSDAY
Sunny
High 74F
Low 53F
FRIDAY
Sunny
High 78F
Low 59F
SATURDAY
Sunny
High 82F
Low 56F

Tuesday - September 2

Bike
  • 35m
  • -----
  • -----

Big Gear
Power
WU: 5'
MS: 10x30" standing sprints, with 2' recovery.
CD: 5'

Run
  • 20m
  • -----
  • -----

Endurance
Run 20' 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.

Wednesday - September 3

Swim
  • 40m
  • 2000.00 yards
  • -----

Endurance
Easy 2k straight swim.

Strength
  • 45m

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

Thursday - September 4

Bike
  • 30m
  • -----
  • -----

Trainer
Efficiency
WU: 10'
MS: 4' at 100 RPM. 3' at 110 RPM. 2' at 120 RPM or highest sustainable RPM
CD: 10'

Run
  • 20m
  • -----
  • -----

Speed/Efficiency
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.

Friday - September 5

Off!

Saturday - September 6

Bike
  • 40m
  • -----
  • -----

Big Gear
Power
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5'

Swim
  • 50m
  • 2200.00 yards
  • -----

Speed
WU: 300 w/drills.
MS:
20x50 Z4, on 20" rest
10x50 sprint first 25, easy 25 on 15" rest
300 Z3
CD: 100

Sunday - September 7

Bike
  • 1h 00m
  • -----
  • -----

Endurance
60' ride on a flat course. Keep HR in Zone 1-2.

Run
  • 40m
  • -----
  • -----

Endurance
Run 40' 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 - September 8

Swim
  • 45m
  • 1600.00 yards
  • -----

Speed
WU: 300 & 6x50 on 10" rest.
MS: 8x100 on 20" rest.
CD: 200.

Strength
  • 20m

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

rsqdvr's Training Plan


 September 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