Silver Spring,MD 
Run
  • 45m
  • -----
  • -----

WU: 15'
MS: Run 15' on a flat course or treadmill @ Zone 2
CD: 15'

Swim
  • 45m
  • 2300.00 meters
  • -----

WU: 300 & 6x50 on 10" rest.
MS: 15x100 on 20" rest
CD: 200.

Bike
  • 1h 00m
  • -----
  • -----

WU: 15'
MS: 8x (2' Z4, then 20" sprint - rest is 1')
CD: 15'

Strength
  • 45m

Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'

Swim
  • 1h 00m
  • 2600.00 meters
  • -----

MS: 4x200 no warm up on 45" rest.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.
CD: 100

Off Day!
Bike
  • 55m
  • -----
  • -----

Race simulation - start out easy for 15'. Then you are going to ride 20' at OLY distance effort - 10' at Sprint effort - spin easy for 10' - The rest of the ride should see your HR about 10 beats below LT. Go right into the brick.

Run
  • 10m
  • -----
  • -----

BRICK
Run 10' 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.

Run
  • 45m
  • -----
  • -----

Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2. Think about running like a Kenyan - smooth and efficient! Stretch when done and add in Core 1, 2 or 3.

Kenyan and '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.

Off Day!

crowny2's Training Plan


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