Silver Spring,MD 
Swim
  • 1h 00m
  • 3200.00 meters
  • -----

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
  • -----
  • -----

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

Run
  • 20m
  • -----
  • -----

Run Base
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
  • -----

Endurance
Easy 2k straight swim.

Strength
  • 45m

Speed Slow
Recovery 1-1.5'

Bike
  • 30m
  • -----
  • -----

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
  • -----
  • -----

Run Speed
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!
Bike
  • 40m
  • -----
  • -----

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

Swim
  • 50m
  • 2200.00 meters
  • -----

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.

crowny2's Training Plan


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