Columbus,OH 
Swim
  • 39m
  • 2100.00 yards
  • -----

Warmup: 550 yards

Pace: 02m 18s /100 yards +
Freestyle at recovery pace

Main Set:24m /1250 yards

Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).

Set #2 800 yards
Threshold
Intervals: 4x200' on 25' rest
Pace: 02m 01s - 01m 52s /100 yards


Set #3 50 yards
Endurance
Pace: 02m 17s - 02m 02s /100 yards
Freestyle at Endurance pace.

Cooldown: 300 yards

Pace: - 02m 18s /100 yards
Freestyle at recovery pace

Run
  • 21m
  • 2.30 miles
  • -----

Warmup: 10 minutes /1.10 miles

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

Main Set:11m /1.20 miles

Set #1 11m / 1.20 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
  • 29m
  • 3.10 miles
  • -----

Warmup: 10 minutes /1.10 miles

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

Main Set:19m /2.00 miles

Set #1 19m / 1.96 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.

Bike
  • 53m
  • 14.10 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:33m /8.70 miles

Set #1 33m / 8.70 miles
Endurance
HR Zone: 1-2 RPE: 5-6


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

Bike
  • 37m
  • 10.00 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:17m /4.60 miles

Set #1 10m / 2.67 miles
VO2 Max
Intervals: 10x0.5' on 0.5' rest
Perform these intervals at a maximum effort that you can sustain for the interval duration. Do your best to maintain a cadence higher than 90 rpms.

Set #2 07m / 1.92 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
  • 21m
  • 2.30 miles
  • -----

Warmup: 10 minutes /1.10 miles

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

Main Set:11m /1.20 miles

Set #1 11m / 1.20 miles
Endurance
HR Zone: 1-2 RPE: 5-6
Endurance run on a flat course or treadmill.

Strength
  • 1h 15m

Run
  • 29m
  • 3.00 miles
  • -----

Main Set:29m /3.00 miles

Set #1 29m Endurance
HR Zone: 1-2 RPE: 5-6


Swim
  • 19m
  • 1100.00 yards
  • -----

Warmup: 150 yards

Pace: 02m 18s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.

Main Set:15m /800 yards

Set #1 15m Endurance
Pace: 02m 17s - 02m 02s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).

Cooldown: 150 yards

Pace: - 02m 18s /100 yards
Freestyle at recovery pace

Run
  • 36m
  • 3.80 miles
  • -----

Warmup: 10 minutes /1.10 miles

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

Main Set:26m /2.70 miles

Set #1 26m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Strength
  • 1h 15m

alicefoeller's Training Plan


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