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simonmorley/feb-training.csv

Created February 8, 2020 09:49
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feb-training.csv
Plan: 2020 Base 2 Wks: 15-18 Date: 3 Feb - 1 Mar Year: 2020 Athlete: Simon Morley Coach: Adam Miller adam@squaremiletriathlon.com
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTALS
30220 40220 50220 60220 70220 80220 90220 WK 1
Swim 3.6km 600 easy swim with fins 2 x 50 backstroke :15ri 4 x 50 1 arm fins :10ri 4 x 50 BOS fins :10ri 2 x 50 shark fin fins :10ri 4 x 200 paddles + buoy :20ri 1.easy 2.mod 3.medium 4.fast 100 backstroke 3 x 200 paddles + buoy :20ri 1. mod 2. medium 3. fast 100 backstroke 2 x 200 paddles + buoy :20ri 1. medium 2. fast 100 backstroke 1 x 200 paddles + buoy fast!! 100 backstroke gym PT Run 50 mins easy aerobic Swim 3.6km 400 easy free 300 buoy only easy 200 kick with board + fins 100 reverse dolphin 20 x 25m depart :30 1 fast 1 easy 2 fast 1 easy 100 KOS with fins 100 reverse dolphin 10 x 50m depart :55 1 fast 1 easy 2 fast 1 easy 100 finger drag fins 100 reverse dolphin 5 x 100m depart 1:45 1 fast 1 easy 2 fast 1 easy Bike / Turbo 60mins 20 min wup easy 90rpm 5 x 3mins @ MAX!! 95rpm 3 mins easy recovery 10 mins easy cdn Swim (4.0km) aerobic 600 easy free fins 2 x 100 backstroke 8 x 25 kick board :15ri 10 x 200 depart 3:30 maintain 1:40 / 100m pace 5 x 200 buoy depart 3:30 maintain 1:35 / 100m pace Spin/Turbo 60 mins (20km TT) 30 mins easy wup 20km TT 10 mins cdn (record your av watts) yoga Run Intervals - 50 mins - treadmill 15 mins easy wup 5x 4 mins @ 3.50km pace 3% inc. 3 mins easy flat Swim 2.5km 10 x 50 easy with fins :55ri 10 x 50 easy paddles + buoy :55ri 10 x 50 easy buoy only :55ri 10 x 50 as 25 fast 25 easy :55ri 10 x 50 easy with fins :55ri Turbo or Bike 90 mins 30 mins easy wup 3 x 8km @ 90% FTP 4km @ 70% FTP 20 mins easy spin down Run off 20 mins as 10 mins fast but controlled 10 mins easy warm down pace gym Run trails include hills stay aerobic 90 mins easy Ride 1.5 - 2 hrs easy Swim - recovery 2.5km 50 x 50's dep 1:00 mix buoy, paddles, fins Ride 3 hrs 40 mins easy - moderate - aerobic 40 mins @ IM effort 40 mins easy - moderate - aerobic 40 mins @ 70.3 20 mins easy ride Swim: Cycle: Run: Total:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTALS
100220 110220 120220 130220 140220 150220 160220 WK 2
Swim 3.6km 600 easy swim with fins 2 x 50 backstroke :15ri 4 x 50 1 arm fins :10ri 4 x 50 BOS fins :10ri 2 x 50 shark fin fins :10ri 4 x 200 paddles + buoy :20ri 1.easy 2.mod 3.medium 4.fast 100 backstroke 3 x 200 paddles + buoy :20ri 1. mod 2. medium 3. fast 100 backstroke 2 x 200 paddles + buoy :20ri 1. medium 2. fast 100 backstroke 1 x 200 paddles + buoy fast!! 100 backstroke gym Run 50 mins easy aerobic Swim 3.6km 400 easy free 300 buoy only easy 200 kick with board + fins 100 reverse dolphin 20 x 25m depart :30 1 fast 1 easy 2 fast 1 easy 100 KOS with fins 100 reverse dolphin 10 x 50m depart :55 1 fast 1 easy 2 fast 1 easy 100 finger drag fins 100 reverse dolphin 5 x 100m depart 1:45 1 fast 1 easy 2 fast 1 easy Bike / Turbo 90mins 30 min wup easy 90rpm 30 mins @ 80% FTP 20 mins @ 85% FTP 10 mins easy cdn Swim (4.0km) aerobic 600 easy free fins 2 x 100 backstroke 8 x 25 kick board :15ri 10 x 200 depart 3:30 maintain 1:40 / 100m pace 5 x 200 buoy depart 3:30 maintain 1:35 / 100m pace Spin/Turbo 80 mins 30 mins wup easy 90rpm 3x 3 mins 55rpm hard 3 mins easy recovery 2 mins 55rpm harder 2 mins easy recovery 1 min 55rpm hardest 1 min easy recovery 10 mins cool down yoga Run Intervals - 60 mins - treadmill 15 mins easy wup 6x 4 mins @ 3.50km pace 3% inc. 3 mins easy flat Swim 2.5km 10 x 50 easy with fins :55ri 10 x 50 easy paddles + buoy :55ri 10 x 50 easy buoy only :55ri 10 x 50 as 25 fast 25 easy :55ri 10 x 50 easy with fins :55ri Turbo or Bike 90 mins 30 mins easy wup 3 x 8km @ 90% FTP 4km @ 70% FTP 20 mins easy spin down Run off 20 mins as 10 mins fast but controlled 10 mins easy warm down pace gym Run trails include hills stay aerobic 90 mins easy Ride 1.5 - 2 hrs easy Swim - recovery 2.5km 50 x 50's dep 1:00 mix buoy, paddles, fins Ride 3 hrs 40 mins easy - moderate - aerobic 40 mins @ IM effort 40 mins easy - moderate - aerobic 40 mins @ 70.3 20 mins easy ride Swim: Cycle: Run: Total:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTALS
170220 180220 190220 200220 210220 220220 230220 WK 3
Swim 3.6km 600 easy swim with fins 2 x 50 backstroke :15ri 4 x 50 1 arm fins :10ri 4 x 50 BOS fins :10ri 2 x 50 shark fin fins :10ri 4 x 200 paddles + buoy :20ri 1.easy 2.mod 3.medium 4.fast 100 backstroke 3 x 200 paddles + buoy :20ri 1. mod 2. medium 3. fast 100 backstroke 2 x 200 paddles + buoy :20ri 1. medium 2. fast 100 backstroke 1 x 200 paddles + buoy fast!! 100 backstroke gym PT Run 50 mins easy aerobic Swim 3.6km 400 easy free 300 buoy only easy 200 kick with board + fins 100 reverse dolphin 20 x 25m depart :30 1 fast 1 easy 2 fast 1 easy 100 KOS with fins 100 reverse dolphin 10 x 50m depart :55 1 fast 1 easy 2 fast 1 easy 100 finger drag fins 100 reverse dolphin 5 x 100m depart 1:45 1 fast 1 easy 2 fast 1 easy Bike / Turbo 90mins 30 min wup easy 90rpm 30 mins @ 80% FTP 20 mins @ 85% FTP 10 mins easy cdn Swim (4.0km) aerobic 600 easy free fins 2 x 100 backstroke 8 x 25 kick board :15ri 10 x 200 depart 3:30 maintain 1:40 / 100m pace 5 x 200 buoy depart 3:30 maintain 1:35 / 100m pace Spin/Turbo 90 mins 30 mins wup easy 90rpm 4x 3 mins 55rpm hard 3 mins easy recovery 2 mins 55rpm harder 2 mins easy recovery 1 min 55rpm hardest 1 min easy recovery 10 mins cool down yoga Run Intervals - 70 mins - treadmill 15 mins easy wup 8x 4 mins @ 3.50km pace 3% inc. 3 mins easy flat Swim 2.5km 10 x 50 easy with fins :55ri 10 x 50 easy paddles + buoy :55ri 10 x 50 easy buoy only :55ri 10 x 50 as 25 fast 25 easy :55ri 10 x 50 easy with fins :55ri Turbo or Bike 90 mins 30 mins easy wup 3 x 8km @ 90% FTP 4km @ 70% FTP 20 mins easy spin down Run off 20 mins as 10 mins fast but controlled 10 mins easy warm down pace gym Run trails include hills stay aerobic 100 mins easy Ride 1.5 - 2 hrs easy Swim - recovery 2.5km 50 x 50's dep 1:00 mix buoy, paddles, fins Ride 3.5 hrs 50 mins easy - moderate - aerobic 50 mins @ IM effort 40 mins easy - moderate - aerobic 40 mins @ 70.3 30 mins easy ride Swim: Cycle: Run: Total:
MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY SATURDAY SUNDAY TOTALS
240220 250220 260220 270220 280220 290220 10320 WK 4
Swim 3.6km 600 easy swim with fins 2 x 50 backstroke :15ri 4 x 50 1 arm fins :10ri 4 x 50 BOS fins :10ri 2 x 50 shark fin fins :10ri 4 x 200 paddles + buoy :20ri 1.easy 2.mod 3.medium 4.fast 100 backstroke 3 x 200 paddles + buoy :20ri 1. mod 2. medium 3. fast 100 backstroke 2 x 200 paddles + buoy :20ri 1. medium 2. fast 100 backstroke 1 x 200 paddles + buoy fast!! 100 backstroke gym Run 50 mins easy aerobic Swim 3.6km 400 easy free 300 buoy only easy 200 kick with board + fins 100 reverse dolphin 20 x 25m depart :30 1 fast 1 easy 2 fast 1 easy 100 KOS with fins 100 reverse dolphin 10 x 50m depart :55 1 fast 1 easy 2 fast 1 easy 100 finger drag fins 100 reverse dolphin 5 x 100m depart 1:45 1 fast 1 easy 2 fast 1 easy Bike / Turbo 60mins 20 min wup easy 90rpm 3 x 3mins @ MAX!! 95rpm 3 mins easy recovery 10 mins easy cdn Swim (4.0km) aerobic 600 easy free fins 2 x 100 backstroke 8 x 25 kick board :15ri 10 x 200 depart 3:30 maintain 1:40 / 100m pace 5 x 200 buoy depart 3:30 maintain 1:35 / 100m pace Spin/Turbo 64 mins 30 mins wup easy 90rpm 2x 3 mins 55rpm hard 3 mins easy recovery 2 mins 55rpm harder 2 mins easy recovery 1 min 55rpm hardest 1 min easy recovery 10 mins cool down yoga Run Intervals - 40 mins - treadmill 15 mins easy wup 3x 4 mins @ 3.50km pace 3% inc. 3 mins easy flat Swim 2.5km 10 x 50 easy with fins :55ri 10 x 50 easy paddles + buoy :55ri 10 x 50 easy buoy only :55ri 10 x 50 as 25 fast 25 easy :55ri 10 x 50 easy with fins :55ri Run trails include hills stay aerobic 100 mins easy gym Camp Camp Swim: Cycle: Run: Total:
TRAINING ZONES (RPE) TRAINING ZONES HR%MAX BIKE RUN
Re Very easy Re 62-68%
E1 Easy E1 70-78%
E2 Moderate E2 82-86%
E3 Hard E3 92-96%
E4 Very hard E4 97-100%
SE 89-92% PERFORMANCE TRAINING PLANS
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