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Monday, 17 March, 2014

Swim

Completed Duration:1:05:00
Completed Distance:2570 yards
Calories:0 caloriesWorkout Description:
OPTIONAL - W/up 300EE, 12 X 50 as 25 drill choice -- 25UT swim @ 20 sr, 8 X 50 done as
25 SP-25 AR @ 30sr, 5 X [100 EE, 15sr, 2 X 25 TP @ 20sr, repeat), 200 EE pull w/ band, 100
AR swim/kick choice cooldown.

Total: 2350yds
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Tuesday, 18 March, 2014
Strength : FST: Circuits
Workout Description:
Prior to the run do the CONTINUOUS SIDE / PRONE plank progression....


Run : 30-20-10-Speed

Planned Duration:1:00:00
Completed Duration:0:25:00
Completed Distance:2 miles
Calories:246 caloriesWorkout Description:
This is a continuation of 30-20-10. See the coach's comments box for structure. For more notes,
see below:
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Activity Comments:

3/31/2014 Rebecca Heemeryck:
3wu walking 5 mins,30 seconds run, 30 seconds walk for 20 minutes, cool down 5 min walk


Strength : FST: Circuits

Completed Duration:0:20:00
Workout Description:
Do circuit 1 AFTER the run. Your focus? Groove great patterns and build solid true strength.
Wednesday, 19 March, 2014
Other : Myofascial Release and Stretching


Thursday, 20 March, 2014
Other : Pre-Run w/up...


Run : 20/40sa

Planned Duration:0:45:00
Completed Duration:0:25:00
Completed Distance:1.8 miles

Activity Comments:

3/31/2014 Rebecca Heemeryck:
progression to 45 sec run, 30 sec walk for 20 minutes.

Friday, 21 March, 2014

Swim : 8-Swim Technique Workout Series

Completed Duration:1:05:00
Completed Distance:2406 yards
Calories:0 caloriesWorkout Description:
W /up 300EE, 20 X 25 (alt 25s drill choice – EE swim, incorporating skills) @ 10 sr, 5 X 200EE
(alt pull w/band, kick on back/streamlined) @ 45sr, 8 X 25 (alt TP swim and AR swim) @ 5sr,
200 EE swim cooldown
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Total: 2200

Saturday, 22 March, 2014

Swim : 5a-Swim Technique Workout Series

Completed Duration:0:50:00
Completed Distance:1968 yards
Calories:0 caloriesWorkout Description:
W/up 200EE swim, Kick: 200 back kick- fins- streamlined (squeeze!) @ 30sr, 100EE swim, 1
min r, 2 X [8 X 25 (alt drill choice & EE swim, being sure to incorporate the skill in the swim,
that you worked on in the drill!) @ 5 sr, then swim 200EE steady and relaxed. 30sr, repeat], 4 X
150 EE pull w/ band @ 20 sr, 100 AR choice cooldown
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Total: 2200yds/m

Sunday, 23 March, 2014
Bike : 3b Indoor Trainer: z5 variety

Planned Duration:0:45:00
Completed Duration:0:50:00
Completed Distance:10.33 miles
Calories:531 caloriesWorkout Description:

Indoor Trainer structure below: Ride smart, hitting all of the drills and sets as indicated. Work
smart, train smart!
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Warm up: gradual w/up, then do some 20sec spin-ups in your SCR to 120-130rpms(10sec),
then when ready, do 8x 20-30sec SUPER SPINS with 30sec easy pedaling between each. (2-
5min). Then do this set:
Warm Up Set: 10min straight in your BCR/15, alternating 2min focusing on a Box Drill (15sec
on each “side” of the box), and 1min standing (z2/3 effort). (2-5min). Get into the main sets.
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Main Set#1: Do 8x 1.5min all-out z5 effort (2min), using BCR 15-14-13-12 and then back up.
MAINTAIN cadence throughout if you can! Spin easily for as much as you need to recover
after the 8th rep. (5min?), then...
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Main Set#2: Do 15min straight at z2 using your easiest gearing and spinning at AT LEAST
115-120 rpms! Spin, spin, spin! Once you're done, the remainder of the ride is z1…
Activity Comments:

3/31/2014 Rebecca Heemeryck:
Did not have time for MS 2.


Other : PM-Myofascial Release and Stretching
Workout Description:
PM: in the evening, without OVER doing it, be sure to spend some time on the foam roller, and
follow that relaxing "accupressure" and trigger point work, with some light stretching and
flexibility practice. Add in some Yoga poses as well, if you like. Options are endless. Focus on
those muscles that are particularly important for your health and require great levels of elasticity
so you can run, and ride well.

Monday, 24 March, 2014
Swim : 9-Swim Technique Workout Series

Completed Duration:1:05:00
Planned Distance:2515 yards
Completed Distance:2734 yards
Calories:0 caloriesWorkout Description:
W/up 400EE, 8 X 50 swim, descend/build EE to UT @ 30sr, 3 X [200 pull w/pads-band @
30sr, 4 X 25 swim, build from UT to TP @ 20sr], 400 EE swim (neg split), 45sr, then 8 X 25
build to a SP within each @ 30sr, 200 choice cooldown including some relaxed AR swimming
and kicking
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Total: 2500 yds/m

Tuesday, 25 March, 2014
Strength : FST: Circuits
Workout Description:

Prior to the run do the CONTINUOUS SIDE / PRONE plank progression....

Run : 30-20-10-Speed

Planned Duration:1:00:00
Completed Duration:0:25:00
Completed Distance:2 miles
Calories:246 calories Workout Description:
This is a continuation of 30-20-10. See the coach's comments box for structure. For more notes,
see below:
----------

3/28/2014 Rebecca Heemeryck:
3 min wu walking. 1 min run 30 sec walk to 22 min, 3 min cd walk. inc speed 5.0-6.2 1%
incline


Strength : FST: Circuits

Completed Duration:0:20:00
Calories:0 caloriesWorkout Description:
Do circuit 1 AFTER the run. Your focus? Groove great patterns and build solid true strength.
Activity Comments:

3/28/2014 Rebecca Heemeryck:
circuit- overhead monster walks, adv clams, SLS, pull ups with band and SL rear elev squat 3x

Bike : 3d Indoor Trainer: z5 reps, super spins, z4

Planned Duration:1:00:00
Completed Duration:1:20:00
Completed Distance:17.7 miles
Calories:849 caloriesWorkout Description:
On your trainer - ride how you feel and ride smart!:
-----------
Gradual w/up to z2. As soon as you're breaking a sweat, shift to your BCR/15 or so, and do
3min straight standing....then sit and shift to your SCR/15 and do 5min straight at 105-
110rpms! Throw in a few big gear JUMPS, and then spin easily for a few. When ready, get into
the main sets....
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MS#1: 8x 1min at z5 (1.5min). Alternate reps seated and standing. During seated reps, choose a
gearing that has you at around 70-80 rpms. Once done, spin for a while...recovery will be
needed! When ready, get into the next set....
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MS #2: 10x 30sec SUPER SPINS (1min). These are in your easiest gear/zero resistance, and as

fast as possible. 120-150 rpms!? Take a full 1min or as much as you need between each. Then
recover. When ready, do...
---------
MS#3: do 2x 5min (3min) at your sweet spot up to what you perceive as your ~FTP or z4
intensity. Finish out with ~10min straight in where take 2min to build to 110+ rpms, and then
hold that cadence or higher for the duration (hold z2 HR as much as you can, which means
relax!), then spin easily for a few min before getting into this set. Remainder of the ride is easy
z1 spinning....
Wednesday, 26 March, 2014
Day Off : Active Recovery
Workout Description:
Actively focus on recovery today. Eat well today and stay well hydrated - it will be easier to get
back into training tomorrow feeling great!


Other : Myofascial Release and Stretching
Workout Description:


Thursday, 27 March, 2014
Other : Pre-Run-ST Warm Up-3



Run : 30-30s

Planned Duration:0:45:00
Completed Duration:0:23:00
Completed Distance:1.8 miles
Calories:226 caloriesWorkout Description:

3/27/2014 Rebecca Heemeryck:
5 min walk to wu. 2min run 30 second walk to 20 min, 3 min walk cd. Speed inc from 5.0 to 6.0
during running. No pain in foot.


Strength

Completed Duration:0:25:00
Calories:146 caloriesWorkout Description:
Monster walks (black band) 10x each side, 5 front 5 back each side. Last set red band, focus on
form.
Black band assisted pull ups. 6x-4x- 4x and 1 reverse drop down on last set.
10lb kb SLS, 10x each side.
Kb-pushup ladder: (10lb kb)
2sw-1pu
4sw-2pu
6sw-3pu

8sw-4pu
10sw-5 pu
Repeat all 3x

Swim : 11-Swim Training Series

Completed Duration:0:55:00
Completed Distance:2187 yards
Calories:0 caloriesWorkout Description:
W/up 200EE, Kicking: [300 back kick-fins, then onto a board and do 8 X 25 MAX (hard!) on
board, also with fins @ 20 sr], 1 min r, then do this Main set: 4 X 100 EE (75%) @ 10 sr – 3 X
100 UT (80%) @ 15 sr – 2 X 100 TP (85%) @ 20sr – 1 X 100 TP (90%) @ 30sr, 300 AR pull
for a cooldown
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Total: 2000yds/m

Friday, 28 March, 2014
Swim : 28-Swim Technique Workout Series
Workout Description:
W/up 500EE, 8 X 25 drill @ 5sr, Set: 300,200, 100, 200, 300 (descend from EE-UT, all @ 30
sr), 600 UT pull w/pads-band, 100 choice cooldown
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Total: 2500



Bike : 3e Indoor Trainer: z5 reps - strength

Planned Duration:0:45:00
Completed Duration:1:05:00
Completed Distance:14.16 miles
Calories:690 caloriesWorkout Description:
On your trainer - ride smart!: You're focused today on some higher end interval training. Use
the RPE chart and work hard on the z5 efforts. Re-read the guide or listen to the instructional
video on guaging intensity for more information.
-----------
Gradual w/up to z2. As soon as you're breaking a sweat, shift to your BCR/15 or so, and do
3min straight standing....then sit and shift to your SCR/15 and do 5min straight at 105-
110rpms! Throw in a few big gear JUMPS, and then spin easily for a few. When ready, get into
the main sets....
--------
MS#1: 6-8x 2min at z5 (2-2.5min). Choose a gearing that has you at around 70-80 rpms. Spin
easily for as long as you need before getting into the next set....
--------
MS #2: do 12x 30sec SUPER SPINS! (30sec). These should be done in your easiest gearing
and with as fast a pedal stroke as you can generate. Aim for 150 or more rpms!
---------

Finish out with ~8min straight in where take 2min to build to 110+ rpms, and then hold that
cadence or higher for the duration (hold z2 HR as much as you can, which means relax!), then
spin easily for a few min before getting into this set. Remainder of the ride is easy z1
spinning....
Activity Comments:

3/28/2014 Rebecca Heemeryck:
held z5 for reps between 190-200.

seat still uncomfy during high cadence work
Saturday, 29 March, 2014
Other : 3Hip Mobility Warm Up Series
Workout Description:
Before you run, you really need a dynamic warm up...your choice: Our HIP MOBILITY and
war up series, your choice of some light active isolated stretching, would work nicely. Discover
which movements are more challenging for you or which feel particularly good as a w/up to
running.
-----------
Feel free to add any of these exercises into any part of your training day to dynamically open up
and loosen up your hips...

XC skiing for 3 hours. Steep terrain, 12 kms.


Sunday, 30 March, 2014
XC skiing for 1 hours easy, flat terrain, easy pace. 4 kms.