On the road to HIM

Seattle,WA 
Today
Sunny High 73FLow 55F
  • Temp: 64F
  • Hum: 64%
  • W: 4mph N
SATURDAY
Sunny
High 74F
Low 54F
SUNDAY
Sunny
High 80F
Low 56F
MONDAY
Sunny
High 78F
Low 52F
TUESDAY
Sunny
High 80F
Low 57F

Friday - August 22

Off!

Saturday - August 23

Bike
  • 1h 40m
  • -----
  • -----

Muscular Endurance
WU: 15' warm up - nice smooth spinning
MS: Then shift into a the big chain ring and into a gear that allows you to spin at about 65-70 RPMs. You will spin 4x15 minutes in this gear - HR should be mid-high Z2 - recovery will be 5' easy between sets - you will probably see HR drift into Z3 - keep the cadence up - this is where you build strength.
CD: 10'

Swim
  • 50m
  • 2250.00 yards
  • -----

Speed
WU: 300
MS: 3x - 50, 100, 150, 100, 50 - all at Race Pace. (15" rest on all) - then 5x100 (swim 50, kick 50) on 15" rest.
CD: 100

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

Sunday - August 24

Bike
  • 2h 00m
  • -----
  • -----

Endurance
120' ride on a flat to rolling course. Keep HR in Zone 1-2.

Run
  • 30m
  • -----
  • -----

Run Brick
Strength
Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.

Monday - August 25

Swim
  • 1h 00m
  • 2800.00 yards
  • -----

Swim TT
Assess Fitness
WU: 500 warm up (wu). 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
CD: 200

Your TT time for the 1,000 is divided by 10, to get your avg. pace. This pace is now known as your T-Pace.

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    15
    20
    0
    0
  • BACK - Seated row
    3
    15
    20
    0
    0
  • LEGS - 2 Leg Squats
    3
    15
    20
    0
    0
  • LEGS - Hamstring curl
    3
    15
    20
    0
    0
  • LEGS - Leg Extensions
    3
    15
    20
    0
    0
  • LEGS - Leg Press
    3
    15
    20
    0
    0

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

Tuesday - August 26

Bike
  • 55m
  • -----
  • -----

Trainer
Efficiency
WU: 10'
MS: 1' spin with each leg. One foot is clipped in, the other foot is unclipped, not pedaling. Then spin for 30" easy. Do this cycle 6x or for 15 minutes. After the 6th cycle spin high RPMS (100+) for 5', then repeat with 6 more cycles.
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.

Wednesday - August 27

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

LT
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    20
    25
    0
    0
  • BACK - Seated row
    3
    20
    25
    0
    0
  • LEGS - 2 Leg Squats
    3
    20
    25
    0
    0
  • LEGS - Hamstring curl
    3
    20
    25
    0
    0
  • LEGS - Leg Extensions
    3
    20
    25
    0
    0
  • LEGS - Leg Press
    3
    20
    25
    0
    0

Core #3 - 2x
Speed Slow
Recovery 1-1.5'

Thursday - August 28

Bike
  • 30m
  • -----
  • -----

Recovery
Very Easy
Easy spin for 30' in small chain ring.

Run
  • 50m
  • -----
  • -----

Run TT
Assess Fitness
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. Stretch when done and add in Core 1, 2 or 3.

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

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals