What am I doing?

For those of you who are interested in what training I'm actually doing.......below is what I did for week one. I also included what I'll be doing this week.

Planned training log for: jojos
Report from: 2010-01-31 - 2010-03-06

2010-02-01
1h 00m
Bike Hill Repeats
Strength
70
WU: 15'
MS: Then 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'



2010-02-02 45m
Run Base
Endurance
45
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done.

3100.00 Yd
- 1h 00m
Swim Endurance
Form
60
3100
WU: 300 yds of different strokes.
MS:
5x300 Z1 (easy) - except laps 4, 8, 12 are fast. RI: 45".
10x 100 on 20" rest. 25 hard, 75 cruise.
CD: 300


2010-02-03 1h 00m
Trainer
High RPM Spin
60
60' at 105+ RPMS average.


2010-02-04 1h 00m
Speed
Strength
60
WU: 10' includes 4x20" strides.
MS: 40' tempo run at LT or 10k could be substituted.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

3500.00 Yd
- 1h 00m
Swim Endurance
Endurance
60
3500
WU: 300
MS:
Pulling: 4x250 on 30".
10x100 Pace @75% effort w/ 20" rest.
Kicking: 200 Choice.
8x100 Pace 85% 25" rest.
CD: 200


2010-02-05 1h 15m
Bike Strength
Strength
75
75' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

1700.00 Yd
- 45m
Mixed Swim
Easy
45
1700
WU: 200 easy swimming. 4x50 swim golf.
MS: 8x50 drills, all on 20" rest:
- 2x50 are FTD (finger tip drag)
- 2x50 are SAD (Single arm drill)
- 2x50 are CUD (Catch up drill)
- 2x50 are Swim.
Swim an easy 100 focusing on your biggest weakness of the drills.
Now repeat the set again, 8x50.
Swim another 100 easy focusing on your weakness.
Last set is 4x50 Swim golf. How does your score compare to the first go-around?
CD: 100


2010-02-06 2h 00m
Bike ME
Muscular Endurance
120
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the run brick.

45m
Strength:
Race Day Specific - 45 min
Off the bike, start out easy - get your bearings and pick up the pace gradually. After 10' you should be at race pace - remember to hydrate and run even paced. Try to run race pace for at least 25-35 minutes.




2010-02-07

1h 20m Run Base Strength 80 Run 80' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

2010-02-08

1h 00m Run Base Strength 60 Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.
3200.00 Yd- 1h 00m Speed Strength/Speed 60 3200 WU: 600 MS: 4x200 on 20" rest. 800 swim, descend at 400. Rest 30" 8x100@ 90% on 10" rest. CD: 200


2010-02-09

1h 20m Bike Hill Repeats Strength 80 WU: 15' MS: Then 4x5' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise. CD: 15'


2010-02-10

2300.00 Yd- 30m Swim Form Form 30 2300 WU: 400 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88). MS: Swim a moderate effort using the same stroke count in WU set. 12 x 100 (10") moderate. 4 x 50 kick (20") moderate. CD: 200 easy alternating 50 pull, 50 swim.

2010-02-11

1h 15m Bike Base Endurance 75 75' ride on a flat course. Keep HR in Zone 1-2.
40m Run Hill Repeats Strength/Speed 40 WU: 15' MS: Then run 8x30" up a steep hill. Do not worry about HR. Just run as hard as you can for 30" - try to go a little farther up the hill each time. Keep HR in Zone 1-2 otherwise. CD: 15' Stretch when done and add in Core 1, 2 or 3.

2010-02-12

3300.00 Yd- 1h 00m Speed 60 3300 WU: 300 & 6x50 on 10" rest. MS: 25x100: - 10 on 2:15 - 10 on 2:20 - 5 on 2:30 CD: 200

2010-02-13

2h 30m Bike Base Endurance 150 150' ride on a flat to rolling course. Keep HR in Zone 1-2.




2010-02-13
2h 30m Bike Base Endurance 150 150' ride on a flat to rolling course. Keep HR in Zone 1-2.


Weekly totals & Avgs
5h 05m
3h 00m
8800.00 Yd - 2h 30m