Charlotte,NC 
Today
Patchy rain possible High 72FLow 41F
  • Temp: 73F
  • Hum: 25%
  • W: 19mph WNW
FRIDAY
Partly cloudy
High 63F
Low 43F
SATURDAY
Partly cloudy
High 63F
Low 47F
SUNDAY
Partly cloudy
High 65F
Low 49F
MONDAY
Moderate rain
High 58F
Low 52F
Bike
  • 40m
  • -----
  • -----

Big Gear
Power
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5'

Swim
  • 50m
  • 2200.00 yards
  • -----

Speed
WU: 300 w/drills.
MS:
20x50 Z4, on 20" rest
10x50 sprint first 25, easy 25 on 15" rest.
300 Z3
CD: 100

Bike
  • 1h 00m
  • -----
  • -----

Bike Base
Endurance
60' ride on a flat course. Keep HR in Zone 1-2.

Run
  • 40m
  • -----
  • -----

Run Base
Endurance
Run 40' 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
  • 45m
  • 1600.00 yards
  • -----

Speed
WU: 300 & 6x50 on 10" rest.
MS: 8x100 on 20" rest.
CD: 200.

Bike
  • 40m
  • -----
  • -----

Big Gear
Power
WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'

Run
  • 15m
  • -----
  • -----

Run Base
Endurance
Run 15' 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
  • 30m
  • 1400.00 yards
  • -----

Speed
WU: 300 & 6x50 on 10" rest.
MS: 6x100 on 20" rest.
CD: 200

Bike
  • 45m
  • -----
  • -----

Bike Base
Endurance
45' ride on a flat course. Keep HR in Zone 1-2.

Run
  • 15m
  • -----
  • -----

Speed/Efficiency
15' run with 4x30" 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!

kweezen's Training Plan


 April 2018 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30     
 
Time
Distance
Time
  • Huntersville HFFA Sprint Tri (Triathlon)
    4/29/2018 Huntersville, North Carolina
  • Tri Latta Sprint (Triathlon)
    6/9/2018 Huntersville, North Carolina
  • Lake Logan International (Triathlon)
    8/5/2018 Canton, North Carolina
  • March's totals
  • February's totals
  • 2018 totals
  • 2017 totals