Your Workouts for Tuesday, November 04
#1:  45′ oxidative with NM activations
Type: Run
Planned Duration: 0:45
Description: 45″ oxidative with NM (neuromuscular) activations
10 min steady HR 135-145
3 x 20 sec strides, 40 sec easy
7 min steady HR 135-145
3 x 20 sec skipping, 40 sec easy
17 min steady HR 135-145
3 x 20 sec butt kicks (3 run steps, 1 heel to butt kick L leg, 3 run steps, 1 butt kick right leg etc)
2 min steady HR 135-145
Pre-Activity Comments: strides are accelerations up to about 90% max speed, with great form
skipping– just like when your daughters were little, skip, with a focus on getting high, not for distance

#2:  75′ @ 65-75% FTP
Type: Bike
Planned Duration: 1:15
Description: 75″ at 65%-75% FTP (HR 115-135)
Think about pedaling in circles, being smooth and easy, equal pressure left side & right side
keeping your heart rate in this zone may feel “too” easy– that’s okay, this is still marathon recovery time, yet this level of effort builds the infrastructure you will need to build your distance on the bike
Pre-Activity Comments:

Your Workouts for Wednesday, November 05
#1:  strength 1
Type: Strength
Planned Duration: 0:45
Description: Cressey warm up series
wall hip flexor mobilization    8/side
supine bridge with reach    6/side
yoga pushups    8 total
spiderman hip lift overhead reach    6 each side

foam roll: each side 2x
front of hip    10 sec
side of hip    10 sec
inside thigh    10 sec

lats/shoulder blade to armpit    10 sec
pecs/front of chest    10 sec
thoracic extensions    3
upper back    10 sec

lacrosse ball/baseball to calves

leg press on nautilus    15 weight where reps #12-15 are challenging
plank    :30 sec (2 times, 1 min rest between)
single leg hip thrusts    12 each leg
upright rows    15 weight so reps 12-15 are challenging
calves    12 each leg

birddogs    8 each side
alternating squat walk    6 facing each wall, 12 total
side plank    :30
Pre-Activity Comments:

#2:  2600 tempo focus
Type: Swim
Planned Duration: 1:15
Planned Distance: 2600 yards
Description: 600 S
(odd 100s perfect /increase DistancePerStroke even 100s)
5 x150 free rest:45 sec
#1 100S, 50 fast
#2 50 fast 50 cruise 50 fast
#3 100S, 50 fast
#4 150 effort/hard!
#5 150 effort/hard!

100K with a board, faster last 25
3 x150 free rest 1min
#1 100S, 50 fast
#2 150 effort/hard!
#3 150 effort/hard!
100K with a board, faster last 25 (1400)
600 S
(odd 100s perfect /increase DistancePerStroke even 100s)
Pre-Activity Comments: distance per stroke– ideally, getting the most propulsion possible from each stroke, without slowing down so much that there is a pause

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