This week is all about establishing a routine. Next week I'll worry more about building fitness and such. But you have to start your volume expectations somewhere.
A tenet of Marine Corps planning is to begin with the end-state
desired. In my triathlon life pertaining to the beginning of this season, the
end state is a combination of my goals of a 5:30 in a 70.3 triathlon and
a 2:10-ish in an olympic triathlon.
With those goals, and the 70.3 having priority and meaning a
focus more on volume than intensity, I want my last week of training sometime
in the end of June to look like this week below. An explanation of the charts
is at the end of this post.
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S
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B
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R
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T
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||
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Monday am
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B-90m,S-2.6
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26
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26
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||
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Monday lunch
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Run 6 miles
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24
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|||
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Monday pm
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|||||
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Tuesday am
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Bike 120 mins
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38
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|||
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Tuesday lunch
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Run 6 miles
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24
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|||
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Tuesday pm
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|||||
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Wednesday am
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B- 90m,S-2.6
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26
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26
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||
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Wednesday lunch
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Run AK
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12
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|||
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Wednesday pm
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|||||
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Thursday am
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Bike 120 mins
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38
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|||
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Thursday lunch
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Swim 3200
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32
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|||
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Thursday pm
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Long Bike Out?
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||||
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Friday am
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Run 9 miles
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36
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|||
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Friday lunch
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Swim 3200
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32
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|||
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Friday pm
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|||||
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Saturday
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Bike 3 hours
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56
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|||
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Saturday
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|||||
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Saturday
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|||||
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Sunday
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Run 13
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52
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|||
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Sunday
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|||||
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Sunday
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|||||
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21
|
116
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184
|
148
|
448
|
|
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26%
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41%
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33%
|
With that end-state weekly volume and schedule, I want to start
out this week with the below schedule. I'm already noticing that it is a bit
aggressive, which means I let myself go even more than I thought. For instance,
I'm only doing 40 minutes on the bike, and my swim this morning maxxed out at
500 yards. Of course, I could go further, but I want to build slowly and
smartly, and that 500 yards and 40 minutes on the bike felt comfortable. The
priority this week is to establish a routine of consistency, and building
fitness is secondary. Put another way, I just want to get used to getting up in
the morning and doing something.
|
December
3, 2012
|
S
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B
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R
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T
|
|
|
Monday am
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Bike 1hr, S-1.2
|
0
|
8
|
||
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Monday lunch
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Run 5 miles
|
20
|
|||
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Monday pm
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Quick Lift
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||||
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Tuesday am
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Bike 60 mins
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16
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|||
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Tuesday lunch
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Run 5 miles
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20
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|||
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Tuesday pm
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|||||
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Wednesday am
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Bike-60, S-1k
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10
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16
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||
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Wednesday lunch
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Run to lift
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12
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|||
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Wednesday pm
|
|||||
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Thursday am
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Bike 60 mins
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16
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|||
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Thursday lunch
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Swim 1500
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15
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|||
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Thursday pm
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|||||
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Friday am
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Run-4, Q-Lift
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16
|
|||
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Friday lunch
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Swim 1500
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15
|
|||
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Friday pm
|
|||||
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Saturday
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Bike 75 mins
|
21
|
|||
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Saturday
|
|||||
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Saturday
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|||||
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Sunday
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|||||
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Sunday
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Run 3 miles
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12
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|||
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Sunday
|
|||||
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36
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40
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77
|
80
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197
|
|
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20%
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39%
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41%
|
|||
Reminder that the numbers represent part of the points program I
learned on slowtwitch.com that says 1 mile bike = 1 point, 100 yard/meter swim
= 1 point, and 1/4 mile run = 1 point. So the volume represented below is in
points, such that 24 points = 6 mile run, 26 points=2,600 yard swim, and 26
points = 26 mile bike. There are a couple references to time with the bike,
too, in that "Bike 120" in the second column means a two-hour bike
that should result in the 36 points to the right of where it says "Bike 120."
The second-to-last line shows the weekly volume totals, and the
last line shows a percentage of the overall volume for swim, bike, and run.
This changes as I input the actual workout points for the week. I'll show those
tables in the next post.
The number below the last "Sunday" is a the week
number that I use to track in charts and such.
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