D_51's 2012 Triathlon Season Log

[D_51]

The plan for this year is going to be a bit more structured than in the past. I have three major races I want to do and have planned out the year based on peaking cycles for those racces. Right now I am in the prep/general conditioing period.
3 days/Wk
Strength - DL 3x3, ATG Squat 2x8, BP 3x3, DB OHP 2x8
MetCon - rotates between 3 different workouts week to week - high intensity with heart rate 155+
Aerobic endurance - run, bike or brick workout - low to moderate intensity heart rates in the 120 to 155 range

I'll lay out more of the structure later, just want to start the log and track this week's work.

11/8
DL: 325 x 3,3,3
Squat: 155 x 8,8
BP: 180 x 3,3,3
DB OHP: 30 x 8,8

11/11
3 Rnds of
Bike Lev 5 x .5mile
Dips 25 x 6
Bike Lev 5 x .5mile
Chins BW x 6
Bike Lev 5 x .5mile
PC 135 x 6
+ Bike Lev 5 x .5mile - 19:43

11/13
Run 4 miles - 32:43

[D_51]

11/15

DL: 335 x 3,3,3
Squat: 175 x 8,8
BP: 185 x 3,3,3
DB OHP: 35 x 8,8

[D_51]

11/17

Done as a circuit with no rest between:
DL 225 x 10,8,6,4,2
Dips x 10,8,6,4,2
Curls 75 x 10,8,6,4,2

Without rest,
1 mile on treadmill at 5% grade

Total time - 19:25
HR Avg - 168

[D_51]

11/20

Stationary Bike
10 miles Lev3

Time - 25:59
HR Avg - 118

[D_51]

11/22

DL: 345 x 3,3,3
Squat: 205 x 8,8
BP: 190 x 3,3,3
DB OHP: 45 x 8,8

[D_51]

11/25

3 Rounds of:
DB OHP 25 x 12
Pulldown 90 x 12
Upright Rows 75 x 12
Bike Lev3 1 mile

Time - 11:09
HR Avg - 147

Bike Lev2 3 miles

HR got over 150 at one point, but held steady in the high 140s. I'll increase the intensity by adding weight to the OHP and increasing the resistance on the bike.

[D_51]

11/27

Brick workout
KB Snatch 53lb x 10/10,10/10,10/10 - 2:56
Stationary Bike Lev3 8 miles - 19:06
Run 3.25 miles - 24:59

Total Time - 48:59

HR on bike at 130bpm, during run 152bpm.

[D_51]

11/29

DL: 275 x 6,6,6
BP: 155 x 6,6,6

Base training is in 4 week blocks, 3 hard and 1 recovery. This is a recovery week. Lifting is 80% of last work weight at 3x6. Metcon will be some chins and dips and 15 minutes on the stationary at HR in the 120 range. The conditioning workout will be another easy bike, 15 minutes at 120bpm.

This is the first cycle and I think it went well. I need to get better at meeting my target HRs. On the bike I need to raise intensity and on the runs I need to lower it.

[D_51]

12/2

Alternated sets with 1 minute reat between:
Dips x 10, 10, 10
Chins x 5,5,5

Bike: 15 minutes Lev 2 at 90rpm
HR Avg - 118

Also did some shoulder prehab:
lat raises, front raises, rear raise 5lb DB x 15 each
internal and external rotation x 10 each with a band

[D_51]

12/4

Stationary Bike:
5 min warmup
30 min Lev 3 at 92-95 rpm
5 min cooldown

HR Avg - 115