PamW2013May

Author

Amy D'Anna

Length

5 Weeks

Typical Week

1 Strength, 2 Bike, 2 Swim, 4 Run, 1 Day Off

Longest Workout

4:30 hrs

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Stats

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 08:48
Training Load By Week
Average Weekly Training Hours: 08:48
Average Weekly Breakdown

Back to Plan Details

Sample Day 1

1:00:00
extensive endurance cycling

easy to steady
rpe=3-5 out of 10
cadence is 85+
zone 2 heart rate

Sample Day 1

0:19:59
Stretch cordz/abs/strength

stretch cordz do 3x 15 repeats
planks 2-3 for 30 sec hold
side planks 2-3 3 rounds for 30 sec hold
push ups do 2x10-12
hip bridges on stability ball do 2x15

Sample Day 2

1:04:59
swim

wu:300 easy, stretch it out
4 x 50 kick w/fins.
4 x 50 pull on 1:10

MS:

3 x 300 as 200 easy-steady w/buoy then drop the buoy and 100 hard on :30sec rest

100 easy : float

4 x 100 as 50 HARD near race start pace then 50 cruise on :20sec rest

100 easy

4 x 50 surge off the turn 15 strokes on 1:10

cd:100 easy choice of strokes

Sample Day 2

0:19:59
JOG

nose breathing
guilty easy
rpe=2-3 out of 10

Sample Day 3

1:00:00
extensive endurance run

60 min easy on feel
add 3-5 20 sec strides at random
conversational pace

Sample Day 4

0:19:59
t-run

quick change off the bike
be out of transition within 5 minutes
insert 2-3 10 sec strides at random within the first and last 5 minutes

Sample Day 4

2:30:00
Half IM pace sets

wu:30 min easy to steady
ms:2x20 min at HIM pace/effort/heart rate in aero bars with 10 min spin inbetween
the rest is easy to steady, zone 2 until cool-down
cd:10-15 min spin

PamW2013May

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