Season The Fourth

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New York,NY 
Today
Light rain shower High 79FLow 67F
  • Temp: 73F
  • Hum: 78%
  • W: 0mph S
FRIDAY
Mist
High 72F
Low 64F
SATURDAY
Sunny
High 64F
Low 46F
SUNDAY
Sunny
High 63F
Low 45F
MONDAY
Sunny
High 64F
Low 51F

    August 8

    Run
    • 1h 10m
    • -----
    • -----

    WU: 10'
    MS: Then 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
    CD: 10'

    Swim
    • -----
    • 2734.03 yards
    • -----

    WU: 400 swim then 6x50 on 15" rest.
    MS: 15x100 @T-pace - 5". Your rest is 15".
    CD: 300 easy.

      August 9

      Bike
      • 1h 25m
      • -----
      • -----

      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 4x10 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' cool down.

      Run
      • 1h 15m
      • -----
      • -----

      Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.

        August 10

        Swim
        • 45m
        • 2405.95 yards
        • -----

        WU: 400 swim then 10x50, Sprint first 1/2 lap, on 15s rest.
        MS: 10x100 on 20s rest. First 25 is hard, then 75 cruise.
        CD: 300 easy.

        Strength
        • 45m

        • EXERCISE

          Sets
          Min
          reps
          Max
          reps
          Min
          wt.(lb)
          Max
          wt.(lb)
        • BACK - Bent-Arm Pulldown
          3
          8
          15
          0
          0
        • BACK - Seated row
          3
          8
          15
          0
          0
        • LEGS - Hamstring curl
          3
          8
          15
          0
          0
        • LEGS - Leg Press
          3
          8
          15
          0
          0
        • LEGS - Step Ups
          3
          8
          15
          0
          0

        Sets: 2-3
        Reps: 8-15
        Speed: Fast
        Recovery: 3'-5'
        ALSO: Core #1, 2, and 3

          August 11

          Bike
          • 2h 00m
          • -----
          • -----

          2:00 ride on a flat to rolling course. Keep HR in Zone 1-2.

          Run
          • 50m
          • -----
          • -----

          Breakthrough: Tempo. Complete a long warm-up building heart rate to zone 4. Then run 20 minutes continuous at heart rate 4-5a zones. Flat course. Relax and listen to breathing. Cooldown for 10'.

            August 12

            Bike
            • 3h 00m
            • -----
            • -----

            Breakthrough: After a long warmup and in the middle of your ride, on about a 2% hill or into a headwind, do 4-5 x 3 minutes at Z5 with (3 minute recoveries on time trial bike. 90+ rpm. Smooth pedaling. Long cool down.

            Run
            • 25m
            • -----
            • -----

            Run 25' 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.

              August 13

              Off Day!

                August 14

                Bike
                • 1h 00m
                • -----
                • -----

                Stay with a smooth pedaling stroke and keep your HR aerobic!

                Swim
                • 45m
                • 2624.67 yards
                • -----

                WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
                MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
                3 x 100 (20”) each same pace as #7 of first set.
                300 kick steady effort.
                CD: 200 easy swim.

                Strength
                • 45m

                • EXERCISE

                  Sets
                  Min
                  reps
                  Max
                  reps
                  Min
                  wt.(lb)
                  Max
                  wt.(lb)
                • BACK - Bent-Arm Pulldown
                  3
                  8
                  15
                  0
                  0
                • BACK - Seated row
                  3
                  8
                  15
                  0
                  0
                • LEGS - Hamstring curl
                  3
                  8
                  15
                  0
                  0
                • LEGS - Leg Press
                  3
                  8
                  15
                  0
                  0
                • LEGS - Step Ups
                  3
                  8
                  15
                  0
                  0

                Sets: 2-3
                Reps: 8-15
                Speed: Fast
                Recovery: 3'-5'
                ALSO: Core #1, 2, and 3

                Descend - The last set is faster than the first. Example: 800 swim, descend on 400, rest 30" MEANS swim 400, then make the last 400 faster. 30 seconds rest in between. Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

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                YeaJackson's Training Plan


                 August 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals

                • May's totals
                • April's totals
                • 2013 totals
                • 2012 totals