Columbus,OH 
Bike
  • 1h 11m
  • 19.10 miles
  • -----

Warmup: 10 minutes /2.70 miles

HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up

Main Set:51m /13.70 miles

Set #1 51m / 13.67 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.

Cooldown: 10 minutes /2.70 miles

HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown

Run
  • 37m
  • 3.70 miles
  • -----

Warmup: 10 minutes /1.00 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:27m /2.70 miles

Set #1 06m / 0.60 miles
Speed/Efficiency
Intervals: 4x0.5' on 1' rest
Strides/Cadence: These are short interval repeats at a 5K pace with recovery in-between. Try to focus on getting 45 left footstrikes per 30 seconds or 90 combined.

Set #2 21m / 2.07 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Run
  • 55m
  • 5.50 miles
  • -----

Warmup: 10 minutes /1.00 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:45m /4.50 miles

Set #1 45m / 4.50 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

alicefoeller's Training Plan


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