Wednesday  5/22/2013   »   Custom

Full Body Power

Workout Description:
Warm-Up: Complete 3–5 minutes of aerobic exercise such as jogging, cycling or elliptical trainer, then complete the following exercises.
Main Set: Complete the following exercises as a circuit, 1–3x through, with 60–90 sec rest after each set. If you are in Race or Taper weeks, use 60–65% weight. Any other phase, use 85–90% weight.
Cool-down: Hold each of the following stretches for 6–20 seconds. If heart rate is high or breathing is difficult, complete 3–5 minutes of light aerobic activity prior to the stretches.

Warm-Up: Side-To-Side Leg Swings

Reps:	8 - 10
Tempo:	explosive

Warm-Up: Front-To-Back Leg Swings

Reps:	8 - 10
Tempo:	explosive

Warm-Up: Foam Roller Quads

Reps:	10 - 12
Tempo:	fluent

Warm-Up: Foam Roller Hip Flexors

Reps:	10 - 12
Tempo:	fluent

Warm-Up: Foam Roller Hamstrings

Reps:	10 - 12
Tempo:	fluent

Warm-Up: Foam Roller IT Band High

Reps:	10 - 12
Tempo:	fluent

Warm-Up: Foam Roller IT Band Low

Reps:	10 - 12
Tempo:	fluent

Warm-Up: Foam Roller Posterior Calf

Reps:	10 - 12
Tempo:	fluent

Warm-Up: Foam Roller Low and Mid Back

Reps:	10 - 12
Tempo:	fluent

Warm-Up: Foam Roller Lateral Glutes

Reps:	10 - 12
Tempo:	fluent

Main Set: Dumbbell Press

Reps:	4 - 6
Tempo:	explosive

Main Set: Deadlift

Reps:	4 - 6
Tempo:	explosive

Main Set: Clean

Reps:	4 - 6
Tempo:	explosive

Main Set: Squat

Reps:	4 - 6
Tempo:	explosive

Main Set: Push Press

Reps:	4 - 6
Tempo:	explosive

Main Set: Pull-Ups

Reps:	4 - 6
Tempo:	explosive

Cool-down: Lunging Hip Flexor

Reps:	1
Tempo:	control

Cool-down: Spiderman

Reps:	1
Tempo:	control

Cool-down: Single Leg Quadriceps

Reps:	1
Tempo:	control

Cool-down: Calf

Reps:	1
Tempo:	control

Cool-down: Achilles/Foot

Reps:	1
Tempo:	control

Cool-down: Standing, Seated or Lying Hamstring

Reps:	1
Tempo:	control

Cool-down: Lying Leg Cross Body

Reps:	1
Tempo:	control

Cool-down: Lying Leg Open Body

Reps:	1
Tempo:	control

Heart Rate Zones for Custom

Zone 1: Active Recovery: 0 - 108
Zone 2: Aerobic Capacity: 109 - 131
Zone 3: Temp Rides: 132 - 149
Zone 4: Threshold: 150 - 166
Zone 5: VO2 Max: 167 - 255

Wednesday  5/22/2013   »   Swim

Ankle Band/Snorkel/Hypoxic Swim Workout
Actual Time:0:27:14
Completed Distance:1200 meters
Calories:318 calories
View File Viewer for this workout (fit from a Garmin)

Workout Description:
Warm-up with 200-500 easy swimming, then progresss to 8-10x25 with an ankle band - basically you can just use a bike tube to tie your ankles together. You can use a pull buoy if you have trouble with this one, but eventually remove the pull buoy. Press your chest down and focus on fast acceleration of your hands into the water so you can maintain forward momentum. Swim these as hard as you can without sacrificing form. After 8-10x25 ankle band, put on a swim snorkel and swim 8-10x25 with a swim snorkel, focusing on body rotation and reach. Swim these at about 85% intensity. Next, swim 8-10x25 "hypoxic" sets, trying to travel the full 25 without breathing, or on as few breaths as possible. Relax! What can you do to maximize oxygen utilization? Kick less? Glide more? Glide less? Experiment. Finally, swim 8-10x25 as hard as possible. Sprint! Full recovery after each. Cool-down with 200-500 relaxed, easy swimming.

Heart Rate Zones for Swim

Zone 1: Active Recovery: 0 - 108
Zone 2: Aerobic Capacity: 109 - 131
Zone 3: Temp Rides: 132 - 149
Zone 4: Threshold: 150 - 166
Zone 5: VO2 Max: 167 - 255

Wednesday  5/22/2013   »   Bike

Build Phase Big Gear Bike Climbs
Actual Time:0:45:05
Completed Distance:18.29 kilometers
Calories:639 calories
View File Viewer for this workout (fit from a Garmin)

Workout Description:
Warm-up for 5-10 minutes, then (indoors or outdoors) do 2-3x8-10 minute climbs at just 50-60rpm to build strength. HR not very important to observe but should be somewhere in Zones 3-4. 5 minutes easy spinning at 90+rpm between each.

Activity Comments:

5/22/2013 Brock Skywalker Armstrong:
Did 6 3min hills in the park. Is was pretty great. I love riding outside!

Heart Rate Zones for Bike

Zone 1: Active Recovery: 0 - 103
Zone 2: Aerobic Capacity: 104 - 126
Zone 3: Temp Rides: 127 - 143
Zone 4: Threshold: 144 - 160
Zone 5: VO2 Max: 161 - 255

Power Zones

Lactate Threshold: 180
Active Recovery (AR):0 - 100
Aerobic Threshold (AeT):101 - 136
Tempo (Tem):137 - 163
Lactate Threshold (LT):164 - 190
Aerobic Capacity (AeC):191 - 217
Anaerobic Capacity (AnC):218 - 2000

Tuesday  5/21/2013   »   Bike

Commute
Actual Time:0:20:00
Completed Distance:6 kilometers
Calories:283 calories

Heart Rate Zones for Bike

Zone 1: Active Recovery: 0 - 103
Zone 2: Aerobic Capacity: 104 - 126
Zone 3: Temp Rides: 127 - 143
Zone 4: Threshold: 144 - 160
Zone 5: VO2 Max: 161 - 255

Power Zones

Lactate Threshold: 180
Active Recovery (AR):0 - 100
Aerobic Threshold (AeT):101 - 136
Tempo (Tem):137 - 163
Lactate Threshold (LT):164 - 190
Aerobic Capacity (AeC):191 - 217
Anaerobic Capacity (AnC):218 - 2000

Tuesday  5/21/2013   »   Bike

Bike
Actual Time:0:20:00
Completed Distance:6 kilometers
Calories:283 calories

Heart Rate Zones for Bike

Zone 1: Active Recovery: 0 - 103
Zone 2: Aerobic Capacity: 104 - 126
Zone 3: Temp Rides: 127 - 143
Zone 4: Threshold: 144 - 160
Zone 5: VO2 Max: 161 - 255

Power Zones

Lactate Threshold: 180
Active Recovery (AR):0 - 100
Aerobic Threshold (AeT):101 - 136
Tempo (Tem):137 - 163
Lactate Threshold (LT):164 - 190
Aerobic Capacity (AeC):191 - 217
Anaerobic Capacity (AnC):218 - 2000

Tuesday  5/21/2013   »   Run

Build Phase Hurricane Run Sprint Workout
Actual Time:0:40:01
Completed Distance:5.9 kilometers
Calories:587 calories
View File Viewer for this workout (fit from a Garmin)

Workout Description:
Do this workout on a treadmill. Warm-up with 10-15 minutes easy running, then run 10x30 seconds at maximum pace, all out sprint. After each sprint, get off the treadmill and do 10 pushups, 10 mountain climbers, and 10 bicycle crunches, then get right back on the treadmill and do another sprint. Cool-down with another 10-15 minutes of easy running with a focus on high cadence and good form.

Activity Comments:

5/21/2013 Brock Skywalker Armstrong:
I don't think my HR actually hit 247... but maybe. I have this workout down to a science on the trail by my house. So much better than a treadmill!

Heart Rate Zones for Run

Zone 1: Active Recovery: 0 - 115
Zone 2: Aerobic Capacity: 116 - 140
Zone 3: Temp Rides: 141 - 159
Zone 4: Threshold: 160 - 178
Zone 5: VO2 Max: 179 - 255

Monday  5/20/2013   »   Other

Full Body Stretch Routine

Workout Description:
Hold each stretch for 6-20 seconds. Do every day this week.

4 Step Hip Stretch

Achilles Stretch

Calf Stretch

Bridge Stretch

Anterior Shoulder Stretch

Posterior Shoulder Stretch

Side Bending Lat Stretch

Spiderman Stretch

Single Leg Quad Stretch Side

Lying Hamstring Stretch

Lying Leg Cross Body Stretch

Lying Leg Open Body Stretch

Frog Stretch

Seated Hamstring Stretch

Standing Figure Four Stretch

Scorpion Stretch

Warrior 1 Side

Warrior 2 Side

Warrior 3 Stretch

Heart Rate Zones for Other

Zone 1: Active Recovery: 0 - 108
Zone 2: Aerobic Capacity: 109 - 131
Zone 3: Temp Rides: 132 - 149
Zone 4: Threshold: 150 - 166
Zone 5: VO2 Max: 167 - 255

Monday  5/20/2013   »   Strength

Fabulous Four Injury Prevention
Actual Time:0:15:00
Calories:106 calories

Workout Description:
Preferably do this in a sauna or steam room so you get heat acclimation and cardiovascular benefits in addition to the injury prevention benefits. With an elastic band or light dumbbell, do 1x50 reps external rotation each side: http://www.exrx.net/WeightExercises/Infraspinatus/DBLyingExternalRotation.html. Next, do 1x50 reps dumbbell or elastic band front raises: http://www.exrx.net/WeightExercises/DeltoidAnterior/DBFrontRaise.html. Next do 1x50 reps side lying leg raise per side: http://www.youtube.com/watch?v=_XxYq-ZkUQw. Finish with 2 minutes front plank. Try to do the entire circuit 2x through if time permits.

Heart Rate Zones for Strength

Zone 1: Active Recovery: 0 - 108
Zone 2: Aerobic Capacity: 109 - 131
Zone 3: Temp Rides: 132 - 149
Zone 4: Threshold: 150 - 166
Zone 5: VO2 Max: 167 - 255

Monday  5/20/2013   »   Custom

Cold Thermogenesis
Actual Time:0:10:00
Calories:83 calories

Workout Description:
Choose 2-3 days of this week and complete the following 5 minute protocol in the shower a fasted state: 10 seconds warm, 20 seconds cold for 10x through. In addition, choose one day per week and do either A) 10 minutes icy cold shower or (better) B) 15-20 minutes full body cold water immersion.

Activity Comments:

5/20/2013 Brock Skywalker Armstrong:
10 seconds warm, 20 seconds cold for 10x through.

Heart Rate Zones for Custom

Zone 1: Active Recovery: 0 - 108
Zone 2: Aerobic Capacity: 109 - 131
Zone 3: Temp Rides: 132 - 149
Zone 4: Threshold: 150 - 166
Zone 5: VO2 Max: 167 - 255

Monday  5/20/2013   »   Bike

Build Phase Bicycle Cadence Efforts
Actual Time:0:45:10
Completed Distance:20.32 kilometers
Calories:640 calories
View File Viewer for this workout (fit from a Garmin)

Workout Description:
This is best on a trainer or a flat stretch of road. Warm-up well, then complete 10x1 minute efforts at as high a cadence as possible - between 100 (easy) and 150 (advanced). No bouncing in saddle. Use an easy gear and focus on turnover, not heart rate or power. Between each, recovery for 60-120 seconds with easy aerobic pedaling. Cool-down with 5-10 minutes Zone 3 riding.

Activity Comments:

5/20/2013 Brock Skywalker Armstrong:
Did this outside. I need the handling practice more than I need more time on the trainer.

Heart Rate Zones for Bike

Zone 1: Active Recovery: 0 - 103
Zone 2: Aerobic Capacity: 104 - 126
Zone 3: Temp Rides: 127 - 143
Zone 4: Threshold: 144 - 160
Zone 5: VO2 Max: 161 - 255

Power Zones

Lactate Threshold: 180
Active Recovery (AR):0 - 100
Aerobic Threshold (AeT):101 - 136
Tempo (Tem):137 - 163
Lactate Threshold (LT):164 - 190
Aerobic Capacity (AeC):191 - 217
Anaerobic Capacity (AnC):218 - 2000