The following equipment is nearing replacement:
Silver Spring,MD 
Bike
  • 1h 30m
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Bike LT Test
Assess Fitness
BT: Long warm-up of at least 30 minutes. Then ride a 30 minute time trial all out, race effort. Use a flat, out and back course. This can also be done on the trainer. This is a very hard effort. 10 minutes into the time trial punch the lap button on your heart rate monitor.

Afterwards, record your average heart rate for the last 20 minutes. Also record distance covered or average speed. Cool down for at least 30 minutes.

Swim
  • 50m
  • 1750.00 meters
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Speed
WU: 300
MS:
5x50 (sprint 1st 25) - on 20" rest
4x:
- 2x50 Z3 (15" rest),
- 1x100 Z3 (60" rest),
- Sprint a 50 Z5 (15" rest)
CD: 200

Run
  • 45m
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Endurance
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 1h 00m
  • 3200.00 meters
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Strength/Speed
WU: 600
MS:
4x200 on 20" rest
800 swim, descend at 400. Rest 30"
8x100@ 90% on 10" rest
CD: 200

Strength
  • 45m

Speed Slow
Recovery 1-1.5'

Bike
  • 35m
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Big Gear
Power
WU: 5'
MS: 10x30" standing sprints, with 2' recovery.
CD: 5'

Run
  • 20m
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Endurance
Run 20' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

Swim
  • 40m
  • 2000.00 meters
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Endurance
Easy 2k straight swim.

Strength
  • 45m

Speed Slow
Recovery 1-1.5'

Bike
  • 30m
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Trainer
Efficiency
WU: 10'
MS: 4' at 100 RPM. 3' at 110 RPM. 2' at 120 RPM or highest sustainable RPM
CD: 10'

Run
  • 20m
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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.

Off!

crowny2's Training Plan


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