On the road to HIM

The following equipment is nearing replacement:
Seattle,WA 
Today
Light rain shower High 71FLow 52F
  • Temp: 66F
  • Hum: 64%
  • W: 13mph SSW
FRIDAY
Sunny
High 73F
Low 49F
SATURDAY
Sunny
High 76F
Low 55F
SUNDAY
Sunny
High 85F
Low 57F
MONDAY
Sunny
High 82F
Low 58F

Thursday - July 24

Swim
  • 45m
  • -----
  • -----

Long day
wu: 200swim, 200kick, 200pull, 200swim
main: 2 x 900, RPE 3 , even pace on both
cd: 4 x 50, each slower than last

Friday - July 25

OFF!

Saturday - July 26

Bike
  • 2h 00m
  • -----
  • -----

RPE 3.

Run
  • 30m
  • -----
  • -----

Recovery run at RPE 2.

Swim
  • 30m
  • -----
  • -----

First 400m at RPE 7, settle into RPE 3-4 afterwards.

All 3 events back to back today as race prep, but only the swim is higher effort--the bike and run are both at RPE3. Use the nutrition and hydration information that you've gathered so far in training and plan for what to take in here. Try to start this session a couple hours after breakfast--just as race prep. If warm enough, use actual clothes and equipment you intend to race with. You'll get strange looks if you're wearing a wetsuit in the pool, but just remember to look strange with confidence!

Sunday - July 27

Swim
  • 1h 15m
  • -----
  • -----

wu: 200swim, 200kick, 200pull, 200swim
main: 1900 ladder. Do a set of 300, then 275, 250, etc…until 25
cd: 4 x 50, each slower than last

Week Goals Approaching peak hours! You are now turning into an endurance beast. Allow yourself a little grin of accomplishment while thinking back at all the work you've put in over the past few months. Then get back in the pool, we've got work to do... Key sessions this week are a long swim on Monday

Monday - July 28

Bike
  • 45m
  • -----
  • -----

Outside or on trainer. RPE 3. Again, practice food and hydration timing that you plan to use during race.

Run
  • 30m
  • -----
  • -----

RPE 2. Do in morning or late, but not within several hours of swim/bike work.

Swim
  • 30m
  • -----
  • -----

Continuous at RPE 4, open water if possible.

Swim/Bike session together. The goal is to swim fairly hard then an easy cruise on the bike while practicing transition. Lake swims are the best but you can setup a transition area in your trunk and run out of the pool just as easily. Just like race day, remember to buckle your helmet before doing anything else--no finish times if you get DQ'd.

Tuesday - July 29

Run
  • 45m
  • -----
  • -----

RPE 3-4

Wednesday - July 30

Bike
  • 30m
  • -----
  • -----

Spinning at RPE 3 either directly after run or later in the day. If after running, take in calories and drink at start of bike and after.

Run
  • 1h 30m
  • -----
  • -----

Tempo
wu: 15 minutes RPE 3
main: 2 x (26t, 4r) 26t at RPE 6, 4r at RPE 2
cd: 15 minutes at RPE 3

rsqdvr's Training Plan


 July 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