On the road to HIM

The following equipment is nearing replacement:
Seattle,WA 
Today
Sunny High 87FLow 63F
  • Temp: 66F
  • Hum: 60%
  • W: 7mph NE
SATURDAY
Sunny
High 87F
Low 58F
SUNDAY
Sunny
High 85F
Low 58F
MONDAY
Sunny
High 87F
Low 62F
TUESDAY
Sunny
High 83F
Low 59F

Friday - August 1

OFF!

Saturday - August 2

Bike
  • 2h 00m
  • -----
  • -----

RPE 3-4 (1.5 hours if on trainer)

Run
  • 50m
  • -----
  • -----

2x25 mins at RPE 3, before and after the bike.

BRICK! Run - Bike - Run Repeat the same run session.

Sunday - August 3

Swim
  • 1h 15m
  • -----
  • -----

Long day-mental toughness day!
6 x 500, odds are RPE3, evens RPE 5.

Week Goals Lotsa hours! These will be some of the longest sessions you'll do in prep for the race. Recovery week coming up….

Monday - August 4

Bike
  • 45m
  • -----
  • -----

First 30 minutes at RPE 4, last 15 minutes at RPE 6.

Run
  • 30m
  • -----
  • -----

30 minutes after bike. First 10 minutes at RPE 3, last 20 minutes at RPE 5

Swim
  • 30m
  • -----
  • -----

12 x 100 (alternate each 100 with normal breathing and bilateral)

Another mixed session. This time we're doing the bike and run together. Work in the swim either early or late but not within several hours of the brick session.

Tuesday - August 5

Run
  • 45m
  • -----
  • -----

RPE 3 wth strides every 5 minutes.

Wednesday - August 6

Run
  • 2h 00m
  • -----
  • -----

Long run. Maintain RPE of 3 throughout. Use
nutrition/hydration you worked on in past weeks. Long stretch afterwards and hearty recovery meal of carbs and protein.

Thursday - August 7

Bike
  • 1h 00m
  • -----
  • -----

1 hour mix of RPE 3 and RPE 5 throughout session. Try to avoid hills after yesterdays long run.

Swim
  • 1h 00m
  • -----
  • -----

Open water continuous swim, practice sighting and swimming straight.

rsqdvr's Training Plan


 August 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Lake Meridian Triathlon #2 - Olympic Course (Triathlon)
    8/24/2014 Kent, Washington

Totals