Big Man Tri-ing Up!

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The following equipment is nearing replacement:
Commack,NY 
Today
Mist High 60FLow 58F
  • Temp: 57F
  • Hum: 94%
  • W: 11mph SE
MONDAY
Partly Cloudy
High 81F
Low 56F
TUESDAY
Partly Cloudy
High 68F
Low 62F
WEDNESDAY
Overcast
High 69F
Low 61F
THURSDAY
Overcast
High 68F
Low 57F

    June 28

    Run
    • 30m
    • -----
    • -----

    Run Endurance
    Aerobic Endurance
    30
    Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

    Swim
    • 35m
    • 600.00 yards
    • -----

    Easy Swim
    Easy
    35
    600
    Swim 2 laps (4 lengths), and take a 1 minute break. Do this 5 more times for a total of 600 yards.

      June 29

      Off day!

        June 30

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

        Bike Base
        Endurance
        60
        Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

          July 1

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

          Run Endurance
          Aerobic Endurance
          25
          Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

          Swim
          • 40m
          • 1000.00 yards
          • -----

          Easy Swim
          40
          1000
          Swim Drills Day. Like last week this workout is going to be about counting your strokes. Have you improved since last week? Swim 2 laps (4 lengths), and take a 1 minute break. Do this 9 more times for a total of 1,000 yards.

            July 2

            Bike
            • 30m
            • -----
            • -----

            Bike Base
            Endurance
            30
            Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

            Strength
            • 45m

            • EXERCISE

              Sets
              Min
              reps
              Max
              reps
              Min
              wt.(lb)
              Max
              wt.(lb)
            • BACK - Bent-Arm Pulldown
              2
              12
              15
              0
              0
            • BACK - Seated row
              2
              12
              15
              0
              0
            • LEGS - 2 Leg Squats
              2
              12
              15
              0
              0
            • LEGS - Hamstring curl
              2
              12
              15
              0
              0
            • LEGS - Leg Extensions
              2
              12
              15
              0
              0
            • LEGS - Leg Press
              2
              12
              15
              0
              0

            Period AA
            Sets 1-2
            Reps 12-15
            Speed Slow
            Recovery 1-1.5'
            AND Core #1 - 2x
            Time 45

              July 3

              Run
              • 30m
              • -----
              • -----

              Run Endurance
              Aerobic Endurance
              30
              Run on a flat path, track or treadmill. You can use the 8/2 method of 8 minutes running, 2 minutes walking. RPE should be light - 5/6 out of 10.

              Swim
              • 30m
              • 800.00 yards
              • -----

              Easy Swim
              Easy
              30
              800
              Swim 16 laps (32 lengths) of the pool. Take a break if necessary.

                July 4

                Bike
                • 30m
                • -----
                • -----

                Bike Base
                Endurance
                30
                Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. RPE should be light - 5/6 out of 10.

                Strength
                • 45m

                • EXERCISE

                  Sets
                  Min
                  reps
                  Max
                  reps
                  Min
                  wt.(lb)
                  Max
                  wt.(lb)
                • BACK - Bent-Arm Pulldown
                  2
                  12
                  15
                  0
                  0
                • BACK - Seated row
                  2
                  12
                  15
                  0
                  0
                • LEGS - 2 Leg Squats
                  2
                  12
                  15
                  0
                  0
                • LEGS - Hamstring curl
                  2
                  12
                  15
                  0
                  0
                • LEGS - Leg Extensions
                  2
                  12
                  15
                  0
                  0
                • LEGS - Leg Press
                  2
                  12
                  15
                  0
                  0

                Period AA
                Sets 1-2
                Reps 12-15
                Speed Slow
                Recovery 1-1.5'
                AND Core #1 - 2x
                Time 45

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                Big Dan's Training Plan


                 June 2012 
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                Volume

                Time
                Distance

                Actual vs Planned

                Time

                Upcoming races

                Totals