PamW2013May

Average Weekly Training Hours 08:48
Training Load By Week
Average Weekly Training Hours 08:48
Training Load By Week
Sample Day 2
1:00:00
extensive endurance cycling

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

Sample Day 2
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 3
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 3
0:19:59
JOG

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

Sample Day 4
1:00:00
extensive endurance run

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

Sample Day 5
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 5
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