You Win–You Choose DC Rainmaker Giveaway!


Because it’s the end of February (already!), and because this month got shorted 2-3 days.  And because I found two cake stands while The Girl was out today and they made pretty holders.  No, I didn’t tie those bows.  Or choose the colors.  It’s like a buffet table of devices.

This month, I’m going to mix things up a bit.  In the past I selected a gadget that I thought would be interesting to you.  This time however, I’m letting you choose which gadget you want to win.  Yup, if you want the Suunto Ambit– it’s yours!  If you want the Garmin FR910XT – same thing.  Perhaps you’d like the Magellan Switch – again, yours.  Whatever fits your training best (up to $500US), I’m giving it to ya.  Ok, actually, Clever Training is giving it to you.

For example, say you’re a swimmer – you’ll probably want the Garmin Swim.  Or perhaps you’re a cyclist, you may prefer a CycleOps Joule or Joule GPS devices.


Or maybe you’re of the Suunto, Timex or Magellan persuasion – don’t worry, those are there too.


Then again, what if you were eyeing that Wahoo KICKR trainer poking out there in the background?


Well, no worries, we’ll go splitsies on it (yes, I checked, that’s the common spelling).  You’ll get a $500US credit to Clever Training and you cover the rest beyond that.  Shipping for items is on me, so fear not.  And, as long as it’s under $500 you just tell me which item and like usual magic occurs.  You can wander around their site and pick out your mid-spring present to yourself.

Except, you cannot use the credit for pony’s, bunnies, or kittens.  And, the credit’s only good for a single packaged item.  Toys R US midnight dash this is not.  So choose wisely!

To enter yourself in, simply:

Detail out one workout that you have planned for sometime in the next seven days. If it’s as simple as “Run 2 hours at hard pace and don’t die”, then go with that.  If it’s more complex like a track or pool workout, detail out the steps.  At the end, we’ll end up with what should be fairly interesting workout library (or, a lot of confusing advice).

Got it?

Entries will be accepted through Sunday night, 11:59PM Eastern time (March 3rd, 2013).  I’ll be giving one device worth up to $500US from Clever Training.   Winner will be chosen at random and announced on roughly Tuesday (unless I can’t walk after Sunday’s half-marathon).  One entry per person.

This giveaway is sponsored by Clever Training, which I I have announced a partnership with.  As you probably remember, by picking up sports technology gadgets from Clever Training you support the site.  And on top of that, all DC Rainmaker readers get an exclusive 10% off all products they sell (basically every sports tech company/gadget/device) using coupon code DCR10BTF (along with the link above).  And most of all, you support the site in a big way – so I appreciate it!

Note, if you’re US Active Duty Military – you can submit your entry via e-mail instead.  Note that this is ONLY for Active Duty military.  No panda trainers or ice cream chefs allowed via this method.  Mmmkay?  Thanks all!



  1. katie

    Getting back from a bad injury, so my goal is running for 1 hour at 6.5mph on the treadmill this Saturday.

    • CCC

      Kitchen Sink

      WU: 15minutes
      MS: Do (3) x 1 minute fast pedaling. Then do (4) sprints- BIG RING – 53:15 from 22mph. two gear shifts to 14, then to 13. Rest for 3-4 minutes between each.
      Then do (4) x 12 minutes JUST above threshold- so about 230-245 watts. Do your best to hold it there!
      Rest for 5minutes between each.
      Then ride at endurance pace for 45min, but slow down every 5 minutes and do a BIG gear burst from a near stand still. Stay seated and push that gear over until you reach 80rpm and then you are done and back to endurance pace.
      Do 6 x 2 minutes on the flats. 2 minutes ON , 1 minute OFF. Try to hold 300-325 on the effort.
      EASY pedaling between.

      Finish with 45minutes at SST- so about 200 watts. and do a burst every 3 minutes to watts of 400 and hold for 10 seconds and return to SST.
      Endurance for 20 minutes
      CD: 5 minutes

    • Mary Alice F.

      Five mile easy run on the beach.

    • Donnie

      3hr 20min long run with 30 minutes at marathon pace.

    • Mark Rowsell

      Cyclo-core indoor trainer session. 30 minute H.I.T. (High Intensity) Leg Ripper. This is a follow along video in Zone 4/Zone 5 Builder

    • Workout from today..getting some speed before Boston. I love Fartleks.

      2mi warm up
      ladder workout. Efforts from 1/2 marathon pace down to 3k pace. (4min, 3min, 2min, 1min, 2, 3, 4, 5) half recoveries 33:30 total.
      3mi warm down

    • Lisa Starmer

      2 hr workout on spin bike. Z3 + 6′ big gear effort + attack/break-away/ get caught/recover/repeat.

    • Day 1 of training for April’s National MS Society – Lone Star: 2013 BP MS 150 will be this Sunday and consist of a 20 mile ride in the Austin Hill Country, which is hosted by Jack and Adam’s Bicycles!

    • Samuel

      knee injuries going to see the doc tommorow how long this is going to be.

    • Less than a month ago, after 6 months of hard training, I completed my first marathon! I was ecstatic. Then after the endorphin high, I said I’ll run another one 2 months later. I’ve signed up and will be doing it for a great cause. Unfortunately, due to the loss of a close family member, guru, and mentor of mine, I will be less than prepared.

      So my goal this for this week is to push myself to finish a half-marathon (March 1) as a way to psych myself back up and get into the mood for a marathon that is ONLY 2 weeks away.

    • Chris

      Warm Up

      1 x 200 free

      1 x 100 side kick drill

      1 x 200 free

      Main Set:

      1 X 600

      1st 200 easy

      2nd 200 increase effort

      3rd 200 fast

      Repeat two times

      Warm Down

      100 easy swim

      100 head lead balance

      100 easy swim

    • Nigel

      Half Ironman just over 3 months away so focus on swim:
      400m front crawl (very easy)
      50m breast stroke (medium)
      50m backstroke (easy)
      150m front crawl (medium)
      50m front crawl – legs only
      50m front crawl – arms only
      25m front crawl – head up (practice sighting end of pool)
      75m front crawl (hard)
      100m front crawl – legs only
      150m front crawl – arms only
      4 x 25m front crawl – sprints with 15secs recovery
      200m front crawl (very easy)

    • Kay Scarbo

      Morning trail run….Roubaix to work. Same ol’ same ol’…….God bless!

    • Shawn G

      Going for a bike ride from DC down to Ft. Hunt Park to do a few “hot laps” in the cold weather! Exploring the Holmes Run Trail afterwards for a 50 mile RT ride to prepare for the upcoming spring rides!

    • Brett Cole

      Trainer Drills
      10 minute warm up in small chain ring;
      30 seconds left leg small chain ring; 30 seconds right leg small chain ring; 1 minute recovery
      30 seconds left leg; 30 seconds right leg; 2 minutes big chain ring – 16 to 14 gearing in the rear. Work on pulling up on the pedal stroke.
      Repeat 10-15 times
      10 minutes cool down

    • Kick my husbands ass while doing bridge sprints on my “second love”…aka my Cervelo!

    • Eve

      run this weekend… 32k lsd… getting ready for boston 🙂

    • Next week I’ll start hill repeat on the mountain near my house, it’s gonna hurt, I have some good base km, but no power at the moment.

    • Mark

      Looking forward to Saturday’s ride. Haven’t ridden outside much but the forcast is looking good. I’ll be riding with two teens from our Tri club, hope they take it easy on this old guy 🙂

    • Jack Martin

      10 min warm and cool down
      3 sets 5 min zone 3, 3 min zone 4, 2 min zone5+
      3 minutes rest

    • Xavier

      1 mile WU – 18×800 at half-marathon pace on 1 minute jog – 1mile cool down

    • Martijn

      Saturday I go for a 20 km run at 3 hours. Nice bargaining until better temperatures 😉

    • Isamu

      Short run workout:
      10 mins w’up; 10 mins build — increase pace every 2 mins; 5 mins easy jog; 5 x 1 min pick up/ 1MRI; 10 mins w’down

    • Mark Jernigan

      I call this “Suicide Bike Speed”

      WU: 15 min, just to get blood flowing. Target Z2-Z3

      MS: 6 x (4 x 30 seconds on, 30 seconds rest). When on, put the bike in the hardest gear and pedal as fast as you can, hard as you can for 30 seconds. Take 30 seconds rest by spinning. Repeat 3 more times for 1 full set.

      2 minutes recovery between sets.

      CD (If you can make it that far): 15 min spin, Target Z2.

    • Eric

      55 mile ride Saturday of hills surrounding the Susquehanna river in Pennsylvania.

    • Matt Allaire

      Tempo Run Intervals – 3x6min with 3min RBI

      Do this on the track or flat terrain.
      Follow the workout in the exercise and interval section.
      Aim for 8:15-8:00min/mi today

      Tempo to improve speed at or above LT.

      Step 1: Reps:1, Duration:6min, RPE:8
      Step 2: (Rest) Reps:1, Duration:3min, RPE:4
      Step 3: Reps:1, Duration:6min, RPE:8
      Step 4: (Rest) Reps:1, Duration:3min, RPE:4
      Step 5: Reps:1, Duration:6min, RPE:8
      Step 6: (Rest) Reps:1, Duration:3min, RPE:4
      Step 7: Reps:1, Duration:6min, RPE:8
      Step 8: (Rest) Reps:1, Duration:3min, RPE:4,
      Notes:Walk and chill out a bit on this recovery. Cool down and head home.

    • Eddie Brown

      I’m going to copmete in a strongman contest that includes a last man standing log press, car dead lift for reps, farmer’s walk with 250 lbs in each hand, yoke walk at 620 lbs and a suicide medley.

    • Jeff

      Ramping up the speed to focus on my upcoming indoor sprint triathlon. Is such a short race (250m, 5mi, 2mi) that I’ll need to rethink pacing a bit after just coming out of winter training.

    • Lucas Moersdorf

      Brick workout in saturday. 3 hr bike ride followed by a 30 minute run.

    • steve

      Big swim day (for me): 1000 w/up, 10 x 100 on 2:15, 5 x 100 smooth long strokes, 500 w/down.
      Aiming at my first tri later this year.

    • Brucy

      30min Warm Up
      8x 4mins @95% of 4 min CTP with 2.5 mins of recover
      15min Warm Down

    • trying to combine a 35km-40km mountainbike singlespeed beach ride with a 12km beach run…keep the heartrate under 160bpm and the total time under 3hours.

    • I’m going to do a 1 hour ride on the trainer mainly in Z3/Z4. I should feel some lactic acid in my legs by the time I’m done.

    • trying to combine a 35km-40km mountainbike singlespeed beach ride with a 12km beach run, keep the heartrate under 160bpm and the total time under 3hours.

    • Jane Sales

      Session with my personal trainer working on core & glutes.

    • Michael T

      This Sunday I will be running from my home to Bushy Park in London (5 miles) meet up with my 6 year old son, and join him in his Junior parkrun (2k run). After this I will run back home again hopefully beating my wife and kids in the car as they have to deal with traffic and I don’t! 🙂

    • Nifty. I’ll give you the treadmill workout I’m going to go do in about 15 minutes.

      5 min WU in Z1/2
      30 min descending pace – every 2 minutes press the up button once. Should be going 5K pace by the end
      5 min CD easy Z2-1

    • 2400, 2000, 2600 @ T effort w/2 min rest followed by core workout of crunches, supermans, flutter kicks, arm/leg raises, Bicycles (the ab working kind) then weights: squat press, squatted row, shoulder press, seated row, step-ups, hamstring curl, twist w/cable cross, push-ups, pull-ups and finishing it all off with 5 sets of mountain climbers (15 sec ea).

    • Kevin

      Swim 500 wu
      10×100 free
      400 kick
      200 IM swim (for fun)
      200 cool down

    • Derek Wheeler

      5 min of easy swimming warm up.
      10 x 200m at CSS pace (critical swim speed) with 20 sec rest between each 200.
      This will train lactate threshold.
      5 min easy swimming cool down.

    • Luiz Filho

      Waiting ´till I got my Garmin to start planning my trainings!

    • Brian Pederson

      A mid-distance run was on the schedule for this weekend so why not add in a little fun. So Sunday will be the 15K Hot Chocolate Run in Seattle. Nice moderate early season pace, then CHOCOLATE recovery! Woot!

    • Ronen

      1 hour recovery run, self pace feeling no Garmin allowed!!!!

    • DanielM

      Had surgery on right arm last week, so it’ll be slow and go. But plan on going to the track Sunday to do a walk/jog combination in the low to mid-rate heart range. Total about 60-75 minutes.

    • PeteDin206

      My favorite workout called breaking point…

      9.65 mile run (should be 10, but the loop I have cuts it a little short)…

      I do this one based on HR… I start out at building into the top of zone 4 with the goal of being at 95% of my HR by the end of mile 2. Then the goal is to see how long I can hold it without cracking… This is a 3 times a year workout just to see where I am. Basically a threshold tempo run that should give me an idea on my half marathon pace. I usually run this 6-8 weeks before a HM to determine where I should pace. Example of the workout below.

      link to

    • Chris

      1hr workout planned Sunday.

    • Alastair

      Run a sub 90 min half marathon on Sunday.

    • Alastair

      Run a sub 90 min half marathon on Sunday

    • Ivan

      Taking up my marathon training plan again after two weeks out due to illness. 12 km at 5:37 min./km
      First marathon on April 14 being first step to bigger trailruns.

    • James White

      13 miler planned for next week, including 10 miles at marathon pace

    • Tim

      16 mile trail ride Saturday and possibly an easy trail run Sunday. I’m still recovering from ACL surgery in September.

    • Brian

      Just completed this earlier….in recovery mode for now…

      Long run 9.5 miles- done as 2 mile warm up, alternate hard and easy miles. Hard miles are at 7:30 pace, easy miles are at 9:30 pace, finish with easy .5 mile cool down

      Swim- Easy long 1500m done as:
      150 easy, 150 m, 100 hard repeat
      This is a “staple” workout. Zone out and focus on your stroke and form during your easy and medium interval. Work your breathing and pacing during your hard interval. DO NOT STOP INBETWEEN INTERVAL. This is a continuous workout for 1500 m

    • 5x 50m sand sprints on the beach in Sayulita Mexico, followed by a 1hr jungle trail run. Maybe 20 mins of swimming lengths in the pool after.

    • Jamison Smith

      Ride power z3 1-2 hours on rolling hills. Its going to be warm (42) so I’m excited.

    • Jamison Smith

      Ride power z3 1-2 hours on rolling hills. Its going to be warm so I’m excited.

    • Tom

      Run 5 miles this afternoon:
      1 mile warm up @ 9:00
      1 mile @ 5K pace
      1 mile @ 9:00
      1 mile @ 5k pace
      1 mile warmdown @9:30

    • Eric Groenland

      Warm up for 9k and then test myself on half marathon in preparation for the Rotterdam marathon on April14

    • Torben Nørgaard Madsen

      27 km long run, pace (LSD) 5min. 21 sekunds pr. kilometer.

    • Denise

      1 hour group ride, pack & drafting training with head and cross winds. Hill repeats at med-hard effort on return trip. Last 10 minutes, high cadence, low heart rate.
      <3 min transition
      20 min run off bike, easy effort, high heels, high cadence. Keep HR under zone 4.
      10 min stretch/cool-down

    • Philip Blackwell

      Saturday morning easy run. Daniels Running Formula White Plan phase 3 day three.

    • Dav Nadz

      I’m healing up a tib-fib fracture with a titanium rod and a buncha screws, but I can put some force straight down thru my heel, so I’m gonna hobble into the base gym and spin as a warmup.
      Then when I’m feeling good, limp up to the Nautilus machines. My scaphoid is also broken, but I can press and pull the machine handles with the wrist cast!
      I get a lot of funny looks, but other Soldiers eventually get it. -Nadz

    • Trevor

      I’m going to ride 4 hours and not die. I’ll attack hills like Hannibal. I’ll fly through the flats like Grant through Richmond. I’ll try not to go down like the Edmond Fitzgerald.

      Wish me luck!

    • David

      Going to run a nice and easy 7 miles on sunday in Central Park in training for the BK Half Marathon.

    • Dgal Smith

      1.5 hr bike with 3x 10min zone 4 intervals

    • ChrisC

      Recovery Week so tonight is:

      5 mins rowing
      10 mins stationary bike ~225 watt AVG
      30 mins run @ 6.5 mph
      5 mins walk @ 3.5 mph
      10 mins stretch


    • Long brick session. 80km hilly ride, then solid 30 minute run off the bike. LOVE a good brick.

    • Tom

      Working my way back after an injury and in the off-season, so unfortunately no real complex workouts planned. Just sticking with working the mileage base back up, so just long steady workouts. Biggest one will be the 80K steady (~230w) ride on the trainer scheduled for Saturday.

    • Alfredo

      On Sunday the 3rd an halfmarathon at marathon pace, so in my case very very slow 😉

    • Melisa Perez

      Run 21k again in the next week after almost 8 months of not running long distances !

    • Craig Newell

      Preparing for the first “Tuesday night wars” group ride of the year coming up March 12th. Will get out this weekend and hammer myself into the pavement until I’m gasping for breath and wanting to puke my brains out and I’ll love every minute of it!

    • Pierce

      In training for my first sprint tri I will do the following swim/bike brick:

      2×25 warm up
      5 x 50
      5 x 100
      2 x 25 cool

      “transition” to spin bike at the gym and do a 35 minute random hill program

      stretch, shower, breakfast with the family then off to work.

    • andrew

      A 3.5hr ride, mostly z2, with some brief z3 efforts mixed in. Not too structured though.

    • Matthias

      The midwest just got about a foot and a half of snow, so my workout is just a couple miles through the snow. Will basically be one big high knees drill. Hoping to stay mostly dry and only fall on my face a couple times.

    • Stephan

      In about 30 minutes, I will be convincing myself to get on the trainer for 2hrs. Nothing very specific planned, except that I will need a very good sales pitch to keep me on for the full time.

    • Stan Sokolov

      Preparing to get back to regular running this week, so only 5 miles for me)

    • Yak

      80k ride through the hills on Sunday.

    • John L

      40 min run, with a 1.5 hour temp ride on the computrainer tonight… then a beer.

    • Peter Kingsland

      Extend my commute (cycle) home to a 10 mile lap trying to keep my cadence at 80 RPM throughout

    • Bo

      Hitting the weights and running(kinda of)

    • Urban Orienteering training in Ambleside in the lake District while we are having a well earned week off from work for my wife’s 50th birthday 🙂
      Maps prepared – Sprint – Route-Choice and Control Pick, plus conventional Urban course around the whole town…’s gonna be great 🙂

    • Matt

      Saturday I’m running 7 miles for the first time ever as part of my goal to work up to a half marathon. My goal for this Saturday is to run at race pace, not get too winded, and finish strong for the last half mile or so. I want my last mile to be as fast as my first mile.

    • Kevin

      1hour spin class then into a 5k run at easy pace

    • Mia Clark

      1st Track Session Workout since calf tear last fall:
      15 min warm up
      Then perform following drills on straightaway:
      6 x 50m consisiting of lunges, monster walks (with bands), grapevine (lead left/right), high knees, hip hugs
      6 x 100m accels
      Main speed set:
      3 x 200m at 3-5K pace, 1min rest between
      2 x 400m at 3-5K pace, 2min rest between
      1 x 800m at 10K pace, 3min rest
      Repeat 1x or 2x times more gauging if pain or tightness
      10 min cooldown jog

    • Melanie P

      Long run planned this Sunday as part of half marathon training: 7 miles is what the plan calls for but I’m going to do a hilly 6.57, possibly tacking on the extra .43 if I feel OK at the end.

    • Jason Derry

      35 mile tempo mountain bike ride on Saturday.

    • Rich LaTorra

      Back from heel injury, work slow on treadmill. 1.5 hrs run. slow pace on Saturday……I hope all goes well

    • Chris Laird

      5 min warm up increasing gradient on treadmill
      6min at speed 6.0 & incline 8%
      6min at speed 6.0 & incline 9%
      6min at speed 6.0 & incline 10%
      3min at speed 6.0 & incline 11%
      Cool down walking at incline 12%

    • 10km run along the Thames, past Hampton Court Palace and through Kingston this weekend. Perfect Saturday morning run.

    • Chris Laird

      5 min warm up increasing gradient on treadmill
      6min at speed 6.0 & incline 8%
      6min at 6.0 & 9%
      6min at 6.0 & 10%
      3min at 6.0 & 11%
      Cool down walking at incline 12%

    • Ernie Ward

      2.5 hr zone 2 run

    • My next workout is a half marathon on Saturday am, where I’m hoping to run a 1:45. This means, just have to keep my km’s under 5:00 pace. I recently ran a half, was on pace for 1:45, and got terrible side stitches at km 13, and hobbled into the finish at 1:46:59. This is my redemption race!

    • Dave

      Recovering from shoulder surgery, Walking the hours away on the treadmill, as the snow keeps falling

    • Aims

      Thurs night– Indoor track– 6X800
      Fri am- Weston Ski track 1 hour skate skiing
      Sat- Rangeley Loppet 50 freestyle nordic ski race
      Sun am- Stu’s 30K running race
      Sun pm- Windblown Cross Country- 1.5 hours skate skiing

    • Derek Dimaline

      i have two short high intensity 5ks into a 1.5hour run on the weekend

    • DavidS

      Next Saturday I’ll try to run 20km or so with an elevation gain of more than 1000m (trainning for a half marathon trail race with +1500m). Since there isn’t a loop trail with such elevation gain that I can run from home, I’m going to a hilly trail 500m long and repeat it (up, down, up…) until I add more than 1000m (or get bored or exhausted).

    • RunningBezz

      Nice and simple swim set, 10x400m at IM pace with 30sec rest between

    • Joel Reeves

      The plan is to ride 30 miles on Saturday at 15 mph

    • IM swim intervals:

      300-400 warmup with some drills
      3x (200 (30″ rest), 200 (20″), 200 (10″)) all at IM pace.
      600 pull
      200 cool down

    • IM swim intervals:
      300-400 warmup with some drills
      3x (200 (30″ rest), 200 (20″), 200 (10″)) all at IM pace.
      600 pull
      200 cool down

    • Charlie

      I’m planning a workout of about two hours on a bike. I haven’t worked out the steps yet, but I want to figure out how to use TrainingPeaks and a power meter so the smart machines tell me at what intensity I should work and for how long.

    • IM swim intervals:
      300-400 warmup
      3x (200 (30″ rest), 200 (20″), 200 (10″)) all at IM pace.
      600 pull
      200 cool down

    • Endurance swim. 3500m f/s (first 500 easy w/u; 500m tempo, 500 easy x’s 6), 600m pulls w/ paddles, 200m kick drills w/ board and fins, 100m easy (c/d)
      4400m total

    • Abdul Halim

      Doing a slow 30 to 45 minutes tapering run for the next 2 weeks. My next full marathon is on 17th March in Seoul.

    • David Forf

      I have a fuel utilization test coming up next week that I will be doing on the bike. I hear it hurts like hell. We shall see…

    • David Ford

      I have a fuel utilization test coming up next week that I will be doing on the bike. I hear it hurts like hell. We shall see…

    • John trucillo

      Tapering for a half so 8 miles easy Saturday.

    • Corbi

      Run 8 miles on the treadmill.

    • Swim 2000m in 45 min. for the first time!

    • Sean McB

      90 min endurance ride on the computrainer of Friday to get the legs ready for the long ride on Saturday.

    • santiago

      2 hour bike on Monday morning at a tick above race pace + 1 hour Power Yoga in the evening

    • santiago

      2 hour bike on Monday morning at above race pace + 1 hour Power Yoga in the evening

    • sarah

      I’m taking Total Immersion inspired swimming lessons to get ready for a half triathlon in June. My goal tonight is to swim 3 x 6 laps on a 25 yard pool and keep my strokes under 14 per length. slow, controlled, and easy.

    • Espressohead

      Tuesday’s menu is:
      1. 8 x 1km at 3:45min/km on 2 min recovery
      2. Lament not having a Garmin Forerunner 610 GPS Running Watch with Heart Rate Monitor to track and anlyse the workout. ;0)

    • KP

      On Wednesday I have a 3 hour MTB planned. This is usually a bit of a killer with my coach getting me to do it on no food (only water). The good ole nutrient deprivation theory at work. Last one took a few days of recovery so hopefully this one goes ok.

    • Robert

      12 mile LT run starting at 10:00 pace and decreasing to 8:45 pace

    • Commute to work (40-50 miles) at least three times in next seven days.

    • Orn

      Another two hours on the trainer doing Troy Jacobson’s Spinervals and prepping for my 13th Pan-Mass Challenge charity ride. New bike could use a new Edge 810. Funny that it lists for $499.99…

    • andrew

      4 x 100m @ 60 % ;R=0:15
      6 x 100m @ 75% ; R=0:15
      4 x 200m @ 90 % ; R=0:30

    • Eirik

      90 min run, slow and steady.

    • Well, assuming I’m over this horrible flu by Monday, Monday’s plan is a Rippetoe ‘A’ workout (deadlift, squat, bench, lat pulldown’ in the morning followed by an afternoon 4 miler.

    • Brian Kane

      Haven’t been swimming in the pool for over 3 months. And while I don’t plan to swim terribly long, I would like to put in some long easy swimming consisting of:

      Warm up:
      400 swim
      200 kick
      200 pull

      10x100s drill consisting of 25r, 25l, 25 catch-up, 25 swim

      4x200s free stretched out/easy on :30 rest

      8x50s kick on :60

      100 warm down

    • Ian

      hmmm, trainer time or taper time? cupcakes anyone?

    • Ian crossley

      Great give away thx

    • Justin Hoffer

      Boring 2 hour bike ride at 545 am in mid-20 degree temps.

    • Kagemusha

      I plan to do an Epic snow shoe at Royal Gorge. Plan to go as far out from the summit station as I can in three hours and then work my way back.

    • Adam Z

      Prep before I start my tri plan: work on my core strength via swimming (next week)

      1 X 200m free warmup
      1 X 400m free
      4 x 50m butterfly kick
      2 x 50m side butterfly kick
      2 x 50m backstrock kick
      1 x 100m free cooldown

    • Scott

      Swim Workout:

      Warm up- 300swim (choice)
      – 2x100m KK
      -2×50, 25 sulling/ 25 swim

      -4x50m/ 15s rest drills (catch-up and one arm)

      -8x50m kk on 1’30: ALL OUT

      -15×100 on 1’40: steady pace

      warm down: 300m as 50 free/ 50 back

      TOTAL: 3100m

    • erica

      What an amazing giveaway. Thanks to DCR and CT for offering it! I’m on the road all week, so my goal is to have at least one hotel gym workout that leaves me feeling amazing. if it takes more than 1 trip to the hotel gym to make it happen, so be it…

    • kidcyclist

      Intervals on the track with the team since it’s track season. 15 minute warm-up. 4 X 400m 80% effort. Rest 2 minutes in between. 2 X 800m 85% effort. Rest 4 minutes in between. 2 X 400m 95% effort. Rest 4 minutes in between. Change out of running clothes and suit up into jersey and bibs, do a hard 25 K effort at 85% effort, and try to get home in 40 minutes before it gets dark. T3: Eat a hearty dinner, shower, change, and begin the long and arduous journey of a homework filled night. Definitely the hardest leg of this tri.

    • ray johnson

      Saturday’s run with a 14 miler (hoping for no snow and above freezing temps) with a 5 mile easy run on Sunday.

    • BroSizwe

      Thursday run 3 mi @ 8:34 per mi
      Friday run 3 mi @ 9:27 per mi
      Saturday Abs and Uppper workout and work on my bike to get ready for warm weather
      Sunday run 4 mi @ 9:27 per mi

    • Al

      :10 Z2
      :05 gradually building in to Z4b, :02 easy
      2 x (:05 Z4b, :02½ Z5a, :05 Z4b, :02½ Z5a)
      :02½ easy jog/walk
      4 x (30” fast, but not all out strides with :01½ easy jog /walk between intervals)* ,
      :05 CD

    • Janet

      Two weeks before women’s eights head of the river. Rowing workout on concept 2. 10 x 500m at 24strokes per minute with 2 mins light between. Do these at a 500m split time 5% below 5k test pace.

    • Will

      20 min ftp test via ergvideo

    • Alan

      Run 10K up and down the hill in less than 45 min.

    • Ross Langenbach

      Saturday: 300 km brevet over hilly terrain at endurance zone pace (hopefully it won’t snow!)
      Sunday: follow up with a 2.5 hour endurance ride with 1 hour at tempo pace

    • Mez

      Cycle 10,000m (~33,000 feet) of elevation in 1 week.

      Quality vs Quantity, folks.

    • I have a 2:45 Zone 2 bike ride coming up Saturday…after I run a 5K that morning 🙂

    • I’m going to do a 14km long slow run in z2 over hilly terrain pace be damned !

    • I’m going to do a 14km long slow run in z2 over hilly terrain pace be darned.
      Follow that by a 2 hour drive to the mountains to teach my daughter to ski.

    • tri542

      Ride 2.5 hours mostly zone 2. Did I mention it’s on the trainer? Yay!

    • Krista Lee

      Sufferfest videos on the trainer…giving it 100% effort because riding the trainer pretty much sucks. And I’d love to get my husband to yoga with me!

    • Olympic simulation – but without the swim. 4km run, 40km bike, 8km run. Intensity hard, harder, hardest!

    • Gabe Hanlen

      hallfsies on a KickR would be awesome! I’ll be doing my own little Tri …1 mile swim, bike 35, then 6 mile beach run! Now pick me please!

    • 5 minutes warmup on a treadmill at 0% incline, easy pace.
      Then go for 30 minutes of the following:
      30 seconds on the treadmill at 15% incline at 9-10mph
      10 body weight exercises (pushups, situps, squats, planks, box jumps)
      or until I can make myself throw up or come really close.
      5 minutes cool down.

    • Rory

      Running the Comrades ultra (89km) in June along with 18,000 other South Africans, so 70% of training is long slow distance with a bit of speedwork and hills to keep it interesting.

    • Tony W

      Well, half marathon/ironman running training has been stopped for a bit after I was concussed in a car accident earlier this week. So, next training session is an 80km bike session on Sunday morning. 5am start; aim is to average 32kmh, & practice nutrition ingestion while riding (I usually stop to drink).

      5am start at that pace should get me home in time for breakfast with the family, then I’ll take my daughters to the beach.

    • Fernando Luiña Vela

      Tomorrow I will do a hard bike work out: 3×20′ ftp uphill, recovery the downhill. Very hard workout, and very good workout!!

    • Joseph

      2 mile easy run followed by one hour comfortably hard on the trainer (18-20mph).

      It’s a challenge because I’m coming off of an achilles injury and I have to keep the mileage down. I really want to run 20! Making up for it on the bike because it doesn’t affect the achilles.

    • I`ve planned to go trail running for some cross-training to my mountain biking routine:

      5K easy run followed with 1K x 5 at treshold pace finished with 2K cool down run and some 20 minutes of proper stretching.

      This is a good mix of endurance and strenght training that gives big boost to your legs that is needed for cycling, especially for mountain biking.

      Secretly hoping for Garmin 810 to fulfill my biking needs O:)

    • kyle k

      20k mountain run in the rockies!

    • matotato

      20′ FTP test on Trainerroad. I hope it will show some progress.

    • Matt

      Swim session:
      400m FS warm up
      4x 50 catch up with fins
      4x 50m finger drag with fins
      200m kick no fins
      10x 50m 25 fast 25 easy 15s rest
      200m cool down any stroke

    • Dick Sol

      Friday, 2 hours cycling workout with 4 times 15 minuten D2
      Sunday, 3 hours cylcing workout with 2 * 5 times strength practice.

    • Tim

      30 patella mobilisations
      30 leg raises
      30 quad contractions
      Calf stretches

      Followed by reconstructive surgery on Tuesday to rebuild my ACL and LCL from my hamstrings….damn skiing has ruined my cycling training, but hopefully back on bike in 10 weeks!

    • hugo verduyn

      Bike Zone1 240` with hourly sprint 6X(10″*30″)

    • jason mant

      how about this staple turbo
      1hr warm up
      8x(100s @400w+3mins rest)
      10 mins cool down(and possibly chuck up!)

    • Ben Entwistle

      Its the start of my season now essentially, coming back from an injury in February, so I will be doing a nice and easy 1 hour Z2 on Sunday.

    • Stijn

      Recovering from being sick, so I just plan an easy (150W, 60% FTP) 40 min trainer ride next Thursday.

    • Eric Apple

      Long run this weekend. Up to nine miles. Going to be outside if the weather holds. Will try and keep race pace for last 3 miles.

    • Kenny

      I used to do 2 series of 7 times 5min at 85% of FCmax with 1 min rest in between. But I am coming back from a pulmonar infection so my goal is to just run 5Km in zone 1-2 for the next 2 weeks.

    • Alastair

      15 min warm up then 6 sets of 10 min interval. First four minutes; easy gear increasing cadence 5 rpm each min, starting at 90 rpm, then two min seated climb (cadence reduced to 80 rpm) @ ~ 325 watts. Final four mins; cadence 95-100 rpm with first min @ ~ 250 watts. Each subsequent min; maintain cadence but add ~ watts. 15 min cool down and stretching.

    • Maurice

      Strength session on the bike/run
      10 mins w/u
      4×5 mins 60 rpm (2 min recovery between sets)
      5 mins easy
      12 mins tt @ 80 rpm
      10 mins easy c/d
      20 mins run off the bike @ mod pace

    • Eline de Graaf

      On treadmill: 60min as:
      10min build warm up to easy pace
      Hold pace for duration.
      6min at 2%
      4min 0%
      5min 4%
      5min 0%
      4min 6%
      6min 0%
      3min 8%
      7min 0%
      10 min at easy pace

    • Matt c

      Do some much needed bike maintenance and then go do DC – Annapolis – DC!!

    • Matt c

      Do some much needed bike maintenance and then go do DC – Annapolis – DC

    • Matt c

      Do some much needed bike maintenance and then go do DC Annapolis DC

    • Jitterywheel

      3 hours ride

      Mostly zone 2 w/
      5*15 zone 3 int

    • Marco674

      Recovering from a bad achille tendonitis, so will pedal on the trainier lightly for 60 minutes tonight!

    • Kevinm

      Planning to get back on the trainer for some Alpine climbs

    • Matt F

      Endurance Swim.

      200 choice
      200 kick
      200 drill
      Main set
      3×300 desc 1-3 (:45RI)
      100 drill
      4×200 desc 1-4 (:30RI)
      100 drill
      4×100 desc 1-4
      Cool down (100yd)
      100 choice
      TOTAL 3000

    • Fábio

      Sunday i gonna run the 10k from adidas here in Brazil … wanna do that in 50 minutes, simple like that..

    • Jeff

      Cadence work
      Warm up: 10 min
      8 x 10s x 50s rest – 120+rpm
      6 x 1 min x 1 min rest – 110 rpm
      6 x 1 min left
      6 x 1 min right
      6 x 1 min both
      cool down: 10 min

    • vicky

      I plan to run on the treadmill for 45 minutes alternating between a pace of 6.8 and 6.9 at a 3.0/3.5% incline. woo hoo!

    • Getting back to running after a toenail removal (ouch!) so I’m running lightly this weekend… a 3 mile today and then a 6 mile tomorrow. Half marathon in 3 weeks!

    • Mitchell Dangremond

      Tuesday’s Hanson’s HM plan running Strength workout:

      Strength: WU 1.5 miles, 4×1 miles @ 10k pace with 400 jog recovery. CD 1.5 miles. Total 8 miles.

    • pickle

      ride and run the Raleigh 70.3 course!

    • Jonah

      Looking forward to a good trail run this weekend with my wife who is getting back into running from hip surgery. Yeah, we’re 35 and having hip surgery already! The cause and effect of running, exercising, and playing soccer for 25 years!!!

    • kat candler

      Getting back from layoff and injury, 1500M swim focus on balance and momentum

    • kasrhp

      I’ll be doing a 10 mile run this Saturday to get ready for the Publix half-marathon. I’ve gotta beat the Mrs. this time!

    • Koen

      Actually my training won’ t be hard, it’s gonna be a hard race! Half-marathon.

    • Reade Wolansky

      I have a nice swim long run planned for Saturday. It is supposed to be incredibly warm for the time of year up here in Calgary, so I will be taking advantage of it.

      Workout –

      Swim: 2 X (200 / 100 KICK), 2 X ( 3 X 300 20″ REC WHERE 1 IS 65%, 2 IS 70%, 3 IS 80%, 4 X 75 COOL DOWN

      Run: 2 hour minimum, HR at 155 or lower.

    • Alicia S

      After my knee injury I have modest objectives. My weeked workout would be a 45 min run at a slow pace (6min/km)

    • Mark

      Main run of the week will be:

      10 x 400m @ 3:15 mins/km pace with 1min recovery

    • Paul Waye

      After two years of training for a different type of endurance race (seeing how much chocolate I can consume on any – and every – day) I am back in the swing of things.. albeit slower…

      So my training session is…

      [1] 3k run to pool with backpack
      [2] 3k swim (slow and steady) trying not to swallow too much hairspray from the elderly ladies swimming next to me (have you ever notice how hairspray in a swimming pool has the same deadly properties as that of Stephen King’s The Mist?!)
      [3] 3k stagger back home with backpack
      [4] Import and analyse the results in SportTracks muttering the words.. “Yep, I got slower with each lap”

    • Elad

      tomorrow morning, slow pace 20k run in the fields outside my city just to clear my mind and to breath some fresh air.

    • David

      Easy recovery on the trainer, now, 1hr… Nothing fancy, hard or complicated. Tomorrow 70-85k ride, Sunday it’s a 20k run…

    • Ryan M

      Currently on the bench because of a foot injury but some cross training on the elliptical is on the docket.

    • Dan Contant

      March 2nd, 2013

      Bike 2:15
      Run 0:45

      10M Warmup
      10M@80%, 1M, 5M@90%, 2M, 3M@100%, 3M
      9M@80%, 1M, 5M@90%, 2M, 4M@100%, 3M
      8M@80%, 1M, 5M@90%, 2M, 5M@100%, 3M
      7M@80%, 1M, 5M@90%, 2M, 6M@100%, 3M
      6M@80%, 2M, 5M@90%, 2M, 7M@100%, 3M
      5M Cool Down

      Big target, IM training

    • Antoine

      Have just recovered from a big injuries (more than 1 year 🙁 ) 2 hours cyclo-cross in a completely white forest, so good 🙂

    • Antoine

      Getting also back from a bad injuries ( more than 1 year 🙁 ). 2 hours cyclo-cross ( 35km) in a completely white forest 🙂 so good

    • Nils N

      Sunday workout:
      Warmup slow jog 3K.
      10 sprints up/walk down a grassy hill
      3K run with increase in tempo every incline. the shorter and steeper climb the faster the pace.
      3K cooldown slow jog.

    • Rebecca

      After being sick for a week, I think it’s time to get back in the saddle (literally) and work on week 3 of my intermediate base plan at Trainer Road.

    • Robert De Veau

      I’m still in recovery mode from a recent half marathon so an upcoming workout will include 3 miles run at training pace (slightly slower than my 10K pace) followed by a 60 minute strength training session which will focus on chest, shoulders, biceps and abs with 3 sets of each.

    • Mike Vitale

      Very cool. My swim workout this week is quite simple. 50×50 hard w/ 10″ rest.

    • Kim

      10 mile training run in outdoor snowy Michigan. Hoping to leave the yak trax behind this week. Only a few weeks until my first HALF!!

    • Gareth Davis

      Would have been a back to back LSD this weekend, but alas, I failed to register for the Diez Vista before it sold out :(. So instead, I’ll be soaking up between 40-50 cm of fresh pow in the Whistler alpine!

    • domino

      simple, an easy hour cycle

    • David

      2 HR Sufferfest on the Spinbike.
      Really? Again?

    • I jut got home from a work out running 8km in 32min and continuing with 4km at an easier pace finishing off at the cross trainer for half an hour.

      Tomorrow I’m meeting up with af friend and going to try out front squat for the first time, also doing deadlift adn a bit calves.

    • AMB

      Mountain bike ride around the lake on Saturday. About 25mi or so.

    • Axel

      While watching the Strade-Bianchi I plan to do as many 4min bicycle intervals as my legs can handle…

    • Rodrigo Prugue

      Running up North Table Mountain in Golden, CO with ~ 7 inches of snow and ~ 2000 m elevation gain at about 8:00 per mile pace at a total of 6-8 miles.

    • Jan Martijn Jansen

      Saturday I go for a 20 km run at 3 hours. Nice bargaining until better temperatures 😉

    • Dionisis Dionisopoulos

      Dying to try my new pair of spikes.
      So for me is 8x1000m at the track with 2 minutes of jogging in between!

    • John

      12 x 400m @ 6:00 min pace with 2:00 RI

    • Indoor trainer workout for tomorrow:
      WU: 10min 90rpm
      5min alt. 30sec standing – 30 sec seated
      MS: 10x6min z3 – 90rpm in aero 2mRI
      CD: 10min

      45 minute run off the bike after

    • Rod McBain

      I’m doing a ‘DC’!

      Flew down to Southampton this morning after very busy week and lack of time to do any form of exercise aside from walking the dog. Got into hotel early and been able to finally get out for a run for first time in what seems like forever. I’m recovering from knee injury and due to step up distance this month so was supposed to limit to 10km but in event got lost and racked up a bit more. Pace looked incredibly good for me sub 8 min miles – I guess ’cause it’s so flat here beside the coast and I live in the Highlands, on a hill, so every run I do at home inevitably involves up and down hills.

      Anyway all I need to do is knock 2 mins off my pace, develop an original and entertaining web blog site, fly like an extra 10,000 miles a week, and write spot on reviews of every interesting fitness product out there and I’ll like be the ‘new DC’!

    • Øyvind Aardal

      The snow is finally gone and the weekend brings sun and above zero temperatures – plans for 2 hr MTB playtime in the forest after a long and cold winter!

    • Brian W.

      Trainer Brick

      8 min FTP test (60mins)
      Followed by a moderate 5k (20-25mins)

    • Kiri

      Let blisters heal this weekend. Easy Monday, and Intervals again on Tuesday – 4 x 1.5 miles. 1/4 mile in between. Nice and short but hard work.

    • Jamison Smith

      Planning to ride outdoors (finally) in power zone 2-3 on rolling hills for 2 hours. should be fun!

    • Dave

      Revisiting a route from two years ago for a 10k of easy running tomorrow morning.

    • Nora

      My plan for the next week is a 1hr long light run in the city, just to warm up a little before I start training more regularly.

    • Long bike ride of 3 hours, then long run of 2 hours the next day

    • Boo

      On Saturday, as I really like, i’ll try to get early up for a 12km run, and add another 15km on Sunday. See you in the fields!

    • Lee

      2,000 yd swim with 60 minute ride and be able to walk the next day.

    • Julian

      I will ride my cyclo cross around the lake 4 time.
      Ciao Julian

    • David widom

      Warm Up
      Drills Main Set
      6 x 50
      Swim 200
      RI: 10
      Odds Kick w/board – Evens pull (with a buoy) 300
      Warm Down
      2×150 1×100
      Odds: 50 fast/100ez Evens: 100 ez/50 fast RI: 15 300
      Easy 100 Total Yds. 2900
      Long & lean RI: 20 300 Hard effort – drop 2 seconds each 100 RI: 10 300
      4 x 50
      4 x 50 Fast RI: 15 200
      200 RI: 10 200 300
      Odds easy – Evens Fast
      Long & lean RI: 20
      Hard effort – drop 2 seconds each 100 RI: 10 300 Long&lean-RI:15 200

    • charlie

      eight mile run faster than two weeks ago over the local half marathon course (April) with the hilly parts.

    • Scott W

      Still rehabing from knee surgery so whatever the therapist tells me to do.

    • Toby

      7 mile fartlek run tomorrow morning

    • Ray

      Progression run
      15min zone 1-3
      20min zone 2-3
      10min zone 4
      5min cool down

    • hock yeoh

      Recovering from my ACL surgery. First run since surgery. A 5K, I hope 🙂

    • 3 hour very hilly run including time in all heartrate zones. Boston Marathon training in full effect!

    • drawtender

      Gonna swim. Back and forth, 25 yard laps, till I run out of time and have to leave for work. No idea how far I’ll go, because actually counting laps is too much like math. My arms will hurt enough without messing with my brain too.

    • Michal

      Spinning for 1h.

    • Yves F

      Run :
      15min warm up @ z2
      10x (2′ tempo @ 10k pace +1’@ z1 )

    • jonrdt

      Getting back into the swing of things. 2 mile run tomorrow no walking5

    • Wayne

      Like a muppet, I replied to the tweet, so here it is again.

      Sunday workout:
      Swim – 40 lengths
      Treadmill run – 1 hour at 10-12 Kph
      Spin cycle – 1 hour

    • On the Road Again. Not the Willie and Waylon kind, but back in the saddle again. Not the Gene Autry kind, but dusting off the road bike for a pleasant ride around the PV Hill (Palos Verdes, CA.). Hope I don’t bonk…

    • Tyler

      two repeat hill workouts! hill = 1.7m!!!….pray my quads dont turn into jelly!

    • MarcinW

      Easy 45 min on ellipticall – recovering after knee injury

    • Matt A

      Begin my heart rate based-training aerobic training by running a 5 miler with my heart rate under 155bpm, and trying not to die of boredom/embarrassment at how slow I’m going.


    • Stefan

      My running workouts aren’t too fancy right now because of all the snow. I can run on road for the first 5 miles so I try to push quite hard after a short warmup.
      After that I can choose from a few dirt paths with varying lengths – but right now all are covered in ice. I go rather slow there and throw in the occasional sprint when the surface allows it (forest or so).
      I can’t wait for spring.

    • Paul Bouwhuis

      Simple workout. 30 minutes on the treadmill and pick up the pace but don’t fall on my face.

    • Phil

      28km long run today in 2:07.

      5km easy + 20km @ 4:18 min/km + 3km easy

    • Tony Goncalves

      Ride the trainer while I catch up on Breaking Bad.

    • Sam

      Fly to Bangkok and run one more round in Benjakiti Park, not bothering the 30 C degrees.

    • Kevin Lew

      Daily runs for 1 hour during averaging 8-10KM in the mornings before work
      Long Slow Distance runs during weekends for 2 hours in the evening at night

    • Adam

      800 warmup comprised of:
      200 easy swim
      200 kick with no fins
      200 easy swim
      200 pull
      Swim ladder – 1 mile (yds followed by rest)
      25 :05
      50 :10
      75 :10
      100 :10
      125 :15
      150 :15
      175 :20
      200 :25
      175 :20
      150 :20
      125 :20
      100 :20
      75 :25
      50 :25
      25 DONE!

    • Phil Belfield

      Hill repeats on the steepest mountains that Bedfordshire (UK) can offer.

    • MartialMax

      Just some endurance training on my bike.
      Not my favorite, but spring is near and i want to be ready for all the mountains around here.

    • Ben Ly

      30km ride through on the South Western Sydney M7, if the rains hold off!

    • Anton

      80km Cycle / 14km Run in the rain and wind

    • I only started running a little more than a year ago and have never had any nice devices, but I’d sure want one.
      I plan to run my usual route that is ~5km ( I wish I knew exact distance! ) in nearby forest, simple warm up before and then run and see how I feel, maybe will make the distance longer, after running stretch and walk in past pace around the said forest.

    • PeterE

      Pretty slushy in Eastern Ontario after 25cm of snow, so plan for Monday is indoors;

      30 min random hills, 90+ cadence

      35 min 0.5 incline
      5 min slow increase to 4:40/km
      30 min of 2min@ 4:00 then 4min@ 4:40

    • J

      50min run session under the rain…

    • Amber

      Bike an hour, run sprints to get rid of the jelly feeling after a long bike ride

    • Jerry

      Sat: test out my new 910xt w/ a little swim / bike / run 😉

      Sun: 7 mile trail run Goal: Stay on feet, run all hills

    • Florian Schneider

      Recovering from ACL reconstruction and a herniated disc (L5/S1), all within the last 6 months, my goal is to finally test my ability to ride again with a 20min easy workout on the trainer. If all goes well, this will be one of the best days this year.

    • John

      To get through multiple Sufferfest videos (w/TR) without cheating.

    • SAC

      40 minutes on the exercise bike, followed by PT for a hip injury.

    • David

      3 hour ride with some climbing.

    • Magnus

      After a hip indure I am steeping up my distance and will do 1h 20 min tomorrow at 5.10 min / km.


    • Ronnie Petty

      Running 11 miles in preparation for the Arizona Distance Classic 1/2 marathon. Looking for a decent pace with no puking.

    • Grant Smith

      WU: 10′ easy
      MS: 10x 2′ hill reps @ >70.3 pace
      IR: Jog down hill
      WD: 10′ easy

    • shmulik

      14 km at e2 in the park

    • Atilano

      Short travel Run.
      Treadmill workout
      Slowly to the top + intervals
      Total time 50min
      5min warm
      20 min slowly to the top
      Starting at 2% inclination and 6 m/h
      Every min you increase up 0.5% until you complete 20min
      2min recovery run
      5 reps, one min at 6m/h + one min at 10m/h
      *Recovery run = marathon pace(mp) – 3 m/h
      Sprint = mp + 1 m/h

      Cool down 3 min

    • James

      17k easy hill run (5:15k pace), final 5k (4:30k pace)

    • Romo

      Run 10 miles this weekend. Longest run to date has been 8 miles

    • curtis

      i’m still working on base fitness, so my key workouts for the next 7 days are to run every day for the next 7 days, between 40 and 90 min.

    • stephanie

      tomorrow i have a HR zone 2, 90 min run – nice and easy, still avoiding the ice on the roads!

    • Amy Shores

      Six miles with 3:1 run:walk intervals.

    • Darren

      An hour run followed by an hour intervals on spin bike.

    • eduardo nasta

      Ill run 32 km next sunday at marathon pace

    • Eric "Jake" Lindstrom

      I worked 20 out of 24hrs yesterday. I had 4 hours between shifts to work in 2K of swimming followed by a moderately hard 5miles…..then dinner and back to work

    • Ryan

      6 hours on the trainer, averaging 180W minimum (according to Trainer Road), followed by 30 minutes running … long and boring, may have to spend the final 2 hours outdoors.

    • Jean-Philippe B Savard

      Run intervals:

      2x (4x45s with 1m15s rest + 6min 80% VMZ +6 min 85% VMA) 4 min rest between these 2 sets

    • Sean

      Get back outside on the bike with the weather getting warmer and tear it up on a new route.

    • TJ

      Got an 8 miler in preparation for a 1/2 marathon on Saturday…going to be a great week.

    • Steve

      13 mile run at 7-7:30 pace
      swim 1500m
      bike 1:30 @ 150 watts

    • Magic Mike

      DC – planning a brick session on Wednesday to help me with my first triathlon season.

      15 mins warm up on the turbo and then a main set of 6 reps of 5 mins turbo (up to 80% max HR) and 5 mins run at 10k pace. 15 mins easy spin to cool down to finish.

      That should either help my run of the bike or kill me – hope it helps the run!


      120 mile Gran Fondo in Marble Falls

    • Ronan Mac

      Swim 30 minutes hard while my 4 year old son attends his swimming lessons

    • Scott M

      WU: 15′
      MS: 2×10′ @ threshold with 5′ easy in between
      1×30′ @ SST with 5′ easy
      10×30″ @ 400+W with 1′ rest in between
      CD: 15′

    • Kasper Vainio

      6km easy

    • Pavel

      Mountain running about 25 miles + 50 miles MTB on weekend

    • corrado

      Getting motivated enough to go out and run 1h to 1h15min would be great. The weather has been sadder than usual this past month and a half, so i sleacked off a bit

    • Jolynn

      Going to hit the gym Monday for some cardio and to give yoga a try for the first time.

    • Darren

      first workout after 2 weeks sick, so nice easy 1hour spin.

    • Rich

      Running a 22k along the Moselle river, stating/ending in Remich, Luxembourg.

    • Roberto

      Run for 9k tomorrow morning at sunset after a long bike ride today. I hope I can make it to the office!

    • PGodwin

      10min jogging warmup
      15 x 30s hard 30s easy
      10min cooldown

    • Evan

      I missed my bike ride yesterday so I’m going to combine my 20-min warmup run *about 8 min pace), weightlifting, and 2 hour ride (warmpu, 2x pyramids and cooldown) into one workout session. I’m probably going to need a change of clothes…

    • Sean Sullivan

      Trainer Suffer Fest:

      20 min WU
      5 x 20 min @ 275 watts, 5 min recovery
      10 min CD or fall off trainer

    • German

      In preparation for tthe half in middle of the month:

      40 min in my HR zone 2
      40 min in Zone 4.


    • J

      14 easy, strides, and Cannonball!

    • nyskod

      As soon as my new KICKR arrives (hopefully next week) I’m going to re-live my ride up Black Mountain Tower and Mount Stromlo Observatory (by creating a video course using the GPS route data and video footage I carefully recorded on my recent trip home to Canberra over the New Year) and drop myself on the climbs!!

      Thanks for inspiring me to pre-order one Ray

    • 2500 swim

      200 free
      100 kick
      100 pull

      500 time trial
      100 EZ, focus on minimal strokes
      100 time trial
      100 EZ, focus on minimal strokes
      10 100’s on 2:00, targeting paces at 10 to 15s slower than 100 TT pace
      100 EZ
      200 pull cool down

    • Daniel Shinye

      I am just coming back to training after a long trip,and as it is summer in Brazil, my next training will be a moderate run, 1h max at “USP” campus in Sao Paulo with a beautiful and warm weather.

    • Michael

      Long run on the treadmill, with Netflix keeping me sane.

    • Matt O

      Starting training program for ironman 70.3 boulder with a 1hour/1hour bike run brick this weekend

    • Randy Ashley

      Doing a 13 mile run training for my first Half

    • Mark lustig

      15 min warmup
      1 min @ 10k pace, 4 min @ marathon pace
      2 min @ 10k pace, 3 min @ marathon pace
      Repeat to 4 min @ 10k pace, then come back down the pyramid
      15 min warm down

    • T

      60 min spin
      30 min run

    • Michael bowman

      I live in a farmtown and biking is the way to go. My workout is going to involve interval training over a 10 mile straight county road. The farm houses are spaced about a quarter mile apart. Hard to the first chicken farm and then easy to Mr. Roses cow farm then hard to Toms cow farm etc. That should get some of the winter rust out of the pipes.

    • Recovering from a leg injury (piriformis and patellar tendon issues) so at this point a swim is the most interesting. On Tuesday swim 2000 meters of mostly freestyle: 200 warm up, 100 kick, 400, 100 kick, 400, 100 kick, 400, 200 cool down. Workout will be focused on form, specifically rolling well and having a high elbow throughout the catch and pull.

    • Wes

      Training for my first tri – I am going for 60 mins 400m reps in the pool, followed by 12 mile bike commute to work.

  2. Nate

    Today’s workout….
    Dumbbell Arnold Press
    Bent Over Delt Raise
    One Arm Dumbbell Press
    Front Dumbbell Raise
    Dumbbell Lateral Raise
    Reverse Flyes
    30 mins of Cardio (Bike or Elliptical)

  3. Mike

    I’ve taken a couple day off due to a nagging Achilles, so hopefully, I’ll just get out for some slow easy miles to test it out. I’d love to start a March Challenge tomorrow, but who knows.


  4. Stuart Stent

    Run 10 miles.
    Path: Hudson river between 72nd st and Battery park – 5 miles out, 5 back.
    Goal: 8:30/Mile and focus on efficiency of movement.

  5. Tami

    4+ mile run tonight then yoga right after. it’s been a rough winter here in new Hampshire so early morning running hasn’t been all that “fun” this winter.

  6. Ben Mullin

    I’m meeting up with friends from my highschool Nordic ski team in the late 90s and we are going to go tool around at a very slow pace for an hour or so.

  7. Dzulhelmi Azmi

    Planning for my 1st LSD for my 1st half marathon

  8. Emily

    For Sunday: Run 11 miles Z2

  9. Lasse

    I’m training for a half-marathon in April, so it means a lot of mileage.

    On Sunday I’m running a 20 k trip outside in the cold weather (roughly 30 degrees Fahrenheit). I suppose I’ll hit a pace around 5:30 min/km.

  10. Jamie

    3.5 hour easy ride, zone 1-2, rolling hills. This will be a training ride with a big fundraising group. Always fun.

  11. Jonas

    This weeks workout:
    getting back into running after a long period. See if I can do a 7:30 for a medium run.

  12. This is AWESOME!

    Today I have an easy 2 miler planned with a co-worker and then I am heading out for 5x1200m speed intervals with 400m recovery jogs in between and a 1 mile cool down.

  13. maija

    it’s finally getting warm, so running outside! distance dependent on frostbite potential.

  14. Jeff

    Today’s workout: 30 minutes easy, then run 15 x 30 seconds moderate/hard (about 10k pace/effort) with 30 seconds recovery, then 30 minutes easy.

  15. Jake B

    Training ride of the Raleigh half-ironman course this Sunday.

  16. Pete

    Dek Hockey playoff game…that counts as a workout, right?


    Honestly, I just try to get 20-30 minutes of some type of exercise per day, eat right (or better than I used to). This has helped me go from 270 to 200 lbs

  18. Fabian

    In preparation for my second half marathon: 3×5000. 1st warm-up. 2nd & 3rd race pace.

  19. Rob

    Easy 1.5 mile, mixed intervals at the track, and then another easy 1.5 mile

  20. First group ride of the season on Sunday. Hoping to hold on and not get dropped

  21. Allen Hart

    I am training for my first Marathon in June. I am shooting for a sub 4 hour time, so I will be doing a 10 mile run this Saturday at around a 9:20 to 9:40 per mile pace. I use to track all my running so I am doing the sub 4 hour marathon training plan by Jeff Gaudette. The weather for Saturday should be decent so at least I won’t be freezing like last weekend.

  22. Josh

    7.25mi run this Sunday, easy pace (or LSD, depending on your training persuasion).

  23. Eric

    With the Escape from Alcatraz tri on Sunday, I have a workout on Saturday of jumping into the water with my wetsuit on, experiencing appropriate level of shock, and then getting right back out.

  24. I should run my last LongSlow before march 17th marathon: 33 km on Sunday morning.

  25. Russell

    I have a 2 hour 3/1 run planned. Run 3/4 of the run at a comfortable pace, and then run final 1/4 of the run at race pace.

  26. Alvin Gunkel

    Gonna do about 3 hours of trail running this Saturday.

  27. Joseph LeBlanc

    Tomorrow’s bike workout is a short one, consisting of:

    5min warmup
    5min @83-99% FTP
    5min @100-115% FTP
    Repeated three times

  28. Jo

    Just starting to get into lifting, so 10 min on the rowing machine to warm up, followed by barbell squats, dumbell presses, and assisted pull-ups and dips.

  29. Ricky Henstock

    Track work out
    Warm up;
    2 laps in under 5 mins including mobility and flexibility.
    Main set;
    6 x 400m sprint in under 1:30, with 400m recovery in between.
    Cool down/ recovery;
    2 lap cool down, then 30 mins stretching/ foam roller after.
    Aim is to complete the main set sprints for a total of 9:00 (1.5 miles, part of the British Army fitness test)

  30. Jason

    Treadmill Interval Workout
    10′ @ 7.0mph
    Main Set 2 Times
    1′ @ 7.5, 8.0, 8.5, 9.0, 9.5 with 1′ @ 7.0mph rest between
    5′ Cool Down @ 7.3mph

  31. Mike W

    Training for a half in Syracuse in March. Want to build up speed so I have been doing H.I.I.T on my lunch hr. in cold upstate NY. Workout, warm-up, 1min High Intensity, 1min lower, repeat 10X. If you can still stand, cool down run. Love your blog. Thanks.

  32. Denali

    A two hour trail run, route TBD, somewhere around Seneca RidgeTrail, hoping for a sub ten minute/mile pace.

  33. I’ve got a brick workout coming up on Saturday but because I’m busy all day then I’ll probably be doing it tomorrow. It’s

    5 min Z1 @ 90 rpm
    5 min Z1 @ 80 rpm
    45 min Z1 @ 95 rpm
    5 min very easy
    Immediately into
    30 min Z1

  34. Next 7 days:
    1 – 30km bike
    2 – 10km running
    3 – rest
    4 – 30km bike
    5 – 1 hour of football
    6 – 15km running
    7 – 30km bike

  35. My next training is a hill training, part of the half marathon plan I use at Garmin Connect.

    • Warm up, 10 minutes.
    • Run in Z4, 6 minutes. Run in Z2, recovery, 2 minutes. Repeat 3 times.
    • Run up hills if possible.
    • Cool down, 5 to 10 minutes.
    • Stretch.

  36. Kevin

    20km skate ski likely ending in a t-shirt as it is so warm here today in Canmore

  37. Pending snow, going for a 15 mile run outside this weekend or do some form of treadmill/crossfit to get those 15 miles in at the gym.

  38. JoeyI

    1 hour run today at lunch, two hours of karate tonight and then some dumbbell work before I go to bed.

  39. Jamie Yates

    Have a nice and easy 2.5 hour long run planned…

  40. Tovi

    Saturday is brutal:
    30 min on the swim bench
    3 hours on the CompuTrainer with 20 min. TT effort in there to spice things up
    30 min run, first 10 min. At 1/2 marathon pace.

  41. Dan

    Saturday long run 20 miles, don’t die. Training for Charlottesville Marathon in April.

  42. Yoeri Geerits

    Plan for tomorrow is a 1hr PROGRESSION INTERVAL RUN (on treadmill):
    Warm-up for 10min at 8:00min/mi
    20min interval starting at 7:30’s up to 6:15min/mi
    5min recovery at 8:30min/mi
    20min interval starting at 7:30’s up to 6:15min/mi
    5min cool down at 8:30min/mi

    It’s a hard one but for me it’s one that pays off BIG time!

  43. I’m still getting back into the swing of things after an extended illness, so an easy three-miler is what I have coming up next.

  44. Chris J.

    Need to get in some more speedwork for the upcoming 5K season. Planning a 6 x 800m for this afternoon, running each interval in right around 3 minutes, with a 200m recovery in between. The last two are bound to hurt, bad. Ouch.

  45. One hour Z2 bike ride tonight..then track night tomorrow with 4×1600.

  46. Justin

    Tomorrow is a Brick, 60 minute ride followed by a short 20 minute run.

  47. Matthew

    I’ll keep hitting TrainerRoad, next up is the Goethe. I’m planning on working some more high intensity training to increase my sprint.

  48. Shannon S

    During my workday, I’m doing Top of the Hour Pushups and Bottom of the Hour Squats, making 100 pushups and squats through the day, then going to swim for 60 minutes, or around 3000m.

  49. Cynthy

    I have a two runs planned this weekend: 5 miles on Sat / 7 miles on Sun.

  50. Lieven

    A four hour ride through the hills in the triangle Brussels, Leuven & Wavre. (region of the “Brabantse Pijl” race)

  51. Kurt

    This Saturday I have a 16 mile run at 9:00 min/mile pace in my training for the Pittsburgh Marathon.

  52. Mark Bradshaw

    At the SIlverstone half marathon on Sunday I’m aiming for a PB, so: run at moderate pace to half way, take stock of the aches and pains, see how I feel, then run the 2nd half at hard pace for a strong finish. Total distance of workout; 13.1 miles, plus a bit for running round other people 🙂

  53. Joseph

    Marathon training long run. 15 miles at half marathon pace.

  54. Brian Chapman

    Today, 4 mile run, easy pace, in prep for a Marathon this Sunday.

  55. Steve

    I plan to lift weights most days and go for a single long run.

  56. Joe

    Sunday will be a long day, hitting all three sports.

    Starting with a swim I’ll be doing a 1k warmup, with 10×100 IM on 2 min, and cooling down with 5×100 free on 2 min focusing on technique.

    Then it’s off to a 35 mile ride with a buddy, doing his pace (he’s a new cyclist so I’m helping break him in.) This usually is a ride around 150 watts average for the ride with a total time of around 2 hours or so.

    I’ll finish it off with a run off the bike of about 5k, hitting 8 min mile pace for the first 1.5 miles and the backing it off a bit for the last 1/2 of the run.

  57. John S.

    I’m training for a half marathon in late April. I have a 9-mile run planned this Saturday morning, starting at roughly the starting location of the race and will follow along 9 miles of the route. The plan is to maintain pace at or slightly below 9:00/mi. Simple, right?

  58. Tim G.

    My workout, scheduled for Sunday:

    Swim 1000 yds (200; 5×100, 4×50, 4×25) from the “Zero to 1650 in six weeks” article (thanks!)
    Bike for 60 minutes
    Run for 10-12 miles

    4 Sets of Arnold Shoulder Presses
    4 Sets of Lateral Raises
    4 Sets of Front Raises
    4 Sets Upright Rows

    This should take 3 hours. I’m training for my first tri this year; want to make sure I can finish no matter what. Besides, I could use a break from work & part-time school!!!

  59. andrew

    Long run around downtown Miami while on vacation this weekend.

  60. Tomorrow’s hill workout:

    3 mile warm up
    5 x 3:00 min steep hill repeats at 5k-10k effort
    2 mile cool down

    Followed by circuit workout (1 min of each)
    1) push ups
    2) bicycle crunches
    3) swiss ball glute drops
    4) walking lunges with dumbells
    5) skipping
    6) back extensions
    7) running arms with dumbells
    8) high knee walks
    9) dips
    10) split squat jumps

  61. Warmup:
    400m jog, jumping jacks, high knees, butt kickers, arm circles (fwd, back, side, overhead), trunk twist, kicks
    Squat: 5 @ 135 , 5 @ 155, 5 @ 175, 5, @ 195, 5 @ 205 lbs
    Bench press: 5 @ 115 , 5 @ 125, 5 @ 135, 5, @ 145, 5 @ 155 lbs
    Clean:5 @ 125 , 5 @ 135, 5 @ 145, 5, @ 155, 5 @ 165 lbs

  62. Thursday: 5×1600 at 10k pace with 800m recovery at the track
    Friday: 1 hour on the trainer using trainerroad Ericcson workout (4×8 minute Sweet Spot intervals)
    Saturday: 45 minute pool swim, form workout.
    Sunday: I have a New York Road Runners Team Race for my awesome team, Dashing Whippets. Team race is the Coogans 5K, but I’m training for a half marathon in mid-march so after the 5K (which will hopefully be at 6:10/mi pace) I plan on doing another 10 miles at my long run pace of 7:30/mile.

    Hoping for the Wahoo KICKR splitsies deal!!!

  63. LuisB

    Today I have planned a easy workout:
    5 min warmup 6:30 min/km
    30 min easy run 5:00 min/km
    5 min cooldown 6:30 min/km

  64. Ben

    For me it’s a 6 mile trail run tomorrow…

  65. Tom Mura

    1:10 Negative Split
    Warm up and stay loose, gradually build into a steady zone two or conversational pace for 35 minutes. Then run the last 35 minutes pushing yourself to Zone 3 and 4. Its about the effort and learning to carry pace.

  66. Robert

    OH SWEET!!!

    Sat: Run 10mi conversational pace
    Post Run: Swim 4000yrds as follows:
    – WU: 500easy, 3x100pull, 2x100kick
    – MS: 2500 @5k race pace (1:35/100), descend last 500
    – CD: 5×100 as (25easy, 50 @ 1:30/100, 25easy, 30″RI)

    Should be a great Saturday of training… oh and that FR910xt would make counting laps a whole lot easier!

  67. Matt

    Saturday’s workout:
    7AM Swim: 200m warmup. 600m drills. 1600m main set (16x100m). 200m cool down.
    8:30 AM SPIN 90min with lots of cadence work.
    10:00 AM (I think the weather is going to be nice) Go outside for an easy ride (30 miles?)
    Inevitably, I’ll skip the brick run.

  68. Michael Shields

    Friday on the spin bike for an hour…

    5-10 min warm up
    3-4 4 min segments with high resistance intervals
    1-3 min segment with 3 10-15 sec sprint segments
    5-10 min cool down

  69. James Spooner

    Simple intervals for me, 1200m fast, 600m recovery.

  70. Jim

    Plan is to run for one hour this weekend.

  71. Zann Anderson

    3-4 miles with my wife on the trail, then try to do 11-12 on the road without hating myself at the end.

  72. Steven

    For Saturday: Run ~15 miles at 8:00 min/mi pace

  73. Alice

    2 km backstroke swim

  74. This Sunday, I am running 24 km as part of my training program for the Toronto Goodlife Marathon (May 5th).

    I plan to run in the morning with no fuel…that’s no breakfast!

    The idea is that I am making my body more efficient at using stored fats for fuel.

  75. nathan

    I think tonight I will ride for an hour or so while on the trainer.

  76. Shane O'Brien

    Today, swim:
    100 easy
    2 x 50 side kicking drill,
    4 x 25 balance drill
    2 x 200 easy
    1 x 150 steady
    4 x 100 (25 fast / 75 easy)
    200 easy

  77. Kyle Shaw

    Track workout this weekend: 1000mx5 broken out as follows: 800m @ goal 5k pace followed by 200m sprint. Rest 2 minutes and repeat five times.

  78. Christine

    Run three loops (1.4 mi ea) of the trail on our property on Saturday. It’s a new trail and we’ve had a bunch of storm so it will also involve a lot of moving fallen trees and picking up sticks.

  79. Swim 500m every 4 lane go faster. Than 4x (50m technic, 3x (50m slow, medium, fast)). No arms left 🙂

  80. JR

    400 metres floats. Runingn 5 miles at 10k base pace with 400m efforts thrown in, 2 minutes between each.

  81. Simon J

    Tonight’s run workout:

    Warmup: 30′ @Zone 1/2
    Main set: 15′ @ Z3/10′ @Z1/2X5′(5′) @ Z4
    Remainder/cool down: TO 1:30 @ Z1/2

    Should be about 10+ miles altogether.

  82. ekutter

    Just run for fun, with no gadget. The no gadget will be harder than the run.

  83. My next session

    2 mile jog
    10 x 90 second hill repeats at 5k pace with 60 second cooldown
    3 miles at target Marathon pace

  84. 4hr bike on the St George 70.3 course including hill repeats on the 5 tough climbs with a 7 mile transition run, 2 of the miles @ pace.

  85. Calvin

    Saturday Run: 8 Miles around the neighborhood, in preparation for an upcoming half marathon.

  86. Next 3 traning sets:
    Friday’s strength training: squat, benchpress, rows.
    Saturday: MTB intervals
    Sunday: MTB touring

  87. Friday Run
    12-15 min warmup
    2 x 10:00 at 90% effort. 2:00 recovery jog in between
    5-10 min cool down running home

  88. Leon

    just came back from a workout, 60k on the bike in temperatures around freezing. Easy tempo ride, laying a foundation for the season!

  89. Mike Beckerleg

    Eccentric Heel Drops, 3×15 Straight Leg, 3×15 Bent Leg. Twice a day.

    My Achilles problem is really starting to get on my nerves now. I want to run.

  90. Assaf

    Training for my first half in 2 and a half weeks!
    my long run this week will be an 18K run with 3-4 pretty steep uphills I aim for 1:15 and I should be able to break that time! wish me luck!

  91. 22 miles with 2000+ vertical gain in preparation for Squaw Peak 50.

  92. Matt

    Today’s workout is Swim 1000m (100,75,50,25 x 4) and hop on the bike trainer for an hour. Bike workout is 10x2min @ 250 watts with an easy 1 min recovery 2 150 watts.

  93. Ryan MacDonald

    Flying tomorrow from London to Kuala Lumpur. 10k run tomorrrow morning around the city upon landing.

  94. Eugene Lee

    10km run plus a P90x workout

  95. Nate

    After a half marathon this past weekend, I only have a couple short, easy runs planned for the next several days. To name one, five miles with the pace determined by “feel.”

  96. Marc Diede

    100 Minutes of Sprintervalls on the Bike: 3 Sets of 3 Short Sprints+ 5 minutes Power Zone 5.

  97. vadim

    Getting ready for my first half Ironman … Here is this week’s treadmill workout:
    Warm up 2 miles. Then repeat 3x:
    60 seconds at 10k pace at 1% (2:00 RI at 0%)
    45 seconds at 10k pace at 2% (2:15 RI at 0%)
    30 seconds at 10k pace at 3% (2:30 RI at 0%)
    Cool down 5 to 10 minutes
    Total mileage 6mi.

  98. Ilja Booij

    This evening I’ll do a “nice” session on the turbo trainer.

    First a 20 minute warm-up, the 3 blocks of 10 minutes at 95% FTP, low cadence (60), with 10 minutes of rest in between. Finally 20 minutes of well deserved cooling down in zone 1/2.

  99. Andrew

    3 Sets of 10 pullups, 10 pushups, 20 situps, 20 body-weight squats
    10 x 100m sprints (walking back to starting point to rest between)
    1 mile run (easy pace – cooldown)

  100. I am recovering from a cold. And I need to get back on track, as I am preparing for the Madrid Marathon in late April.
    So I am praying that the ice on the streets of Oslo are gone, so I can do a 25km run. That, of course, if the temps are above +3C. If not, it will be in an indoors stadium. I feel like a hamster there – it’s a 545m track. For a non-skier runner, it’s a life saver on winters. But I need to get my 25km run done, otherwise this marathon is going to be fun…ny! :S

  101. Robert


    500 Warmup (inluding swim, kick, pull)

    100s, starting in the 2:30, take away 5 second on each rep until I cannot make the sendoff time. Once I cannot make the sendoff time, add 5 seconds to the sendoff and do 3 more.

    500 Cool down, focusing on form

    I’m hoping to make it down to the 1:00

  102. Rocketman

    Plan for tomorrow is 12 mile run at 60 second slower than goal marathon pace (which will be 9:43).

  103. Amanda H

    I have a swim planned for tonight, a bike ride tomorrow, and a brick on Saturday (swim and run). Thankfully, Sunday is my off day!

  104. Marcus

    I’m currently injured so won’t be able to run Barcelona Marathon in March. Instead I hope I’ll be able to start running again in 2 weeks and I’ll run a local trail running race (15k) instead.

  105. Gijs

    80k bike-ride from my dorm room to my hometown!

  106. Lindsey

    I plan on doing a group trail run tonight to test out some minimal trail runners for the first time. It will be nice and easy but exciting!

  107. Matt

    As Many Reps as Possible:
    2′ rowing (no reps counted)
    2′ box jumps – 24″
    2′ wall sit russian twists – w/25lb plate
    2′ burpee broad jumps
    2′ inchworm
    Rest 2′
    2′ rowing (no reps counted)
    2′ KB Swings (Russian style) – 50lb
    2′ tuck jumps
    2′ fire hydrant with extension
    2′ hollow rocks
    Rest 2′
    5′ AMRAP rowing for cals

  108. Alex

    I am just trying to get over a flu… so no major work outs planned. However if I am feeling up to it, there should be a 50 mile ride on either saturday or sunday… and some Tabata intervals 7x ( 20 100%, 10 second rest) on Tuesday.

  109. Brad Clements

    Saturday’s run: 13 miles at Planned Marathon Pace

  110. Gillze

    Saturday and Sunday, bike, 1.5-2hr aerobic base build, outdoor (finally)
    Tues.-Fri, 30-60 min indoor fluid trainer or rollers

  111. Robert

    Avoid the Zombies while doin my run using the Zombie Run! App for my iPhone. Awesome app if you haven’t checked it out yet!

  112. This weekend is a 3 hour trainer ride, working on Muscular Endurance while staying in Z2

    Thanks you again for holding these give aways

  113. Elizabeth

    Saturday’s workout on the bike:
    1.5 – 2 hrs. endurance pace ride, with 4 10 x 5 min. blocks of tempo: in the first and third blocks of tempo, give a hard 10 sec. jump every other minute.

  114. Michael W

    Run Workout

    1 mile easy WU
    4 x 1 mile @ threshold pace w/ 4 minute recoveries
    1 mile easy CD

    During mile repeats focus on good form with arms relaxed

  115. CF:
    21, 15, 9 reps for time of:
    Thrusters, 85lbs

    400m warm up
    3 x 6 minutes on, 6 minutes off
    200m cool down

  116. Mike

    Long Run on Saturday…14 miles…on a treadmill do to all the snow covering all my trails… :(…I hate treadmills…

  117. MaciekZ

    I’m getting ready for my first half-marathon in April but I’m not using any real training plan. In the comming days, I’m going to do these trainings:

    * 45 minutes Easy run + 10 x 30s/1m intervals
    * 5km contest
    * Long Run – around 15km

  118. Run: 2 mile warm-up, 10 x 2 minute – 1 minute hard effort and 1 minute moderate effort, 1 mile cool down.

  119. Brent Knutson

    Thursday 45min easy run followed by 45min swim laps.

  120. tudor sofron

    Hey, since I’m having Rome Marathon on the 17th of March, on Sunday will be my last long run before Rome – 25k trying to hold a steady 4:45min/km

  121. Angel

    6 mile tempo run with 3 miles at 8:45, followed by some strength training.

  122. Justin Jakowski

    6 mile run at lunch today, and 4000 yards in the pool tonight. Pool workout still TBD!

  123. Patrick

    Interval run, followed up by buying a new bike!

  124. Ken

    1.5 hr endurance ride on the indoor trainer…it’s cold out!

  125. Bob Ostronic

    Doing a brick on Sunday, 1000m swim followed by 30 miles on the trainer.

  126. Nick Valaitis

    Tonights run. 5 miles with 6x2mins hard, 1 mins rest.

  127. José Borregana

    Today i´ll be doing a nigth street run. I´ll try to run at 7:30 PM for 1 hour 20 – 30 minutes in my neiborhood whitout pre establish route. Just running along 10 miles and get back home before 9 PM. Its fun!

  128. Kirk

    2-3 hour Z2 ride

  129. Matt

    I’m in the midst of building my swimming up. Using a 0-1650yd plan. link to

    Last day of week 4 tomorrow:
    4 x 50 yards…rest for 4 breaths between 50s
    600 yards…rest for 10 breaths
    300 yards…rest for 8 breaths
    4 x 100 yards…rest for 6 breaths between 100s
    4 x 50 yards…rest for 4 breaths between 50s

  130. Heather

    Saturday morning workout: (A yoga sandwich)15 min Warm up yoga, a 2.5 hour bike ride followed by 20 min of flexibility yoga.

  131. Rain

    Because I am recovering from long injury then I don’t have anything specific. My aim is just to complete one hour running workout without any pain in my foot.

  132. David

    Its race day saturday – 24 miles, 12,000 feet climbing and descending ski mountaineering race.

    Maybe a recovery skin/ski a day or two following.

  133. Blake Sills

    Long 20 mile run in preparation for the Nashville Marathon.

  134. Paul Stephan

    WU: 1×200 RI: 15″ swim
    WU: 1×150 RI: 15″ drill
    WU: 1×100 RI: 15″ kick
    WU: 1×50 RI: 15″ build

    3×300 RI: 30″ strong (6:15 – 6:21) [2:05 – 2:07]
    3×200 RI: 20″ strong (4:06 – 4:12) [2:03 – 2:06]
    3×100 RI: 15″ strong (2:00 – 2:04)
    Rest: 2′
    1×800 paddles hard (16:56 – 17:12) [2:07 – 2:09]

    SET2: 2×200 RI: 15″ drill of choice

    WD: 1×100 easy

  135. Kris Mays

    30 minute ride / Zone 3 followed by 30 minute run / zone 2

  136. Gary Crowell

    Tomorrow- pre-ride for Mellow Johnnies race this weekend out at Flat Creek Ranch here in Austin. 2 laps, 15 miles. Followed by race on Sunday.

  137. Craig Santelman

    I plan on downloading and getting my a$$ handed to me by the new Sufferfest video – “Blender”

  138. Jon Edwards

    After taking the week off following a half-marathon in the hot Florida February heat, I’ll be doing some strength training this coming Saturday, followed by a relaxing long run on Sunday.

  139. 3 hour trail run with hills… no distance in mind, just looking to build up time on the trail.

  140. Victor

    Try to go for a long run… I hate being slow and currently fat. Help!

  141. Daniel

    New Sufferfest Video Blender will be conquered in next 7 days

  142. Ricardo Sequeira

    training running today for 1hour because in the next sunday i will run a half- marathon in Portugal,.

  143. Ihsan Gin

    Make it to and from work (Silver Spring to Bethesda) under 30 minutes (each way) for five days in a row on a loaded commuter bike!

  144. Christine R.

    Will be running Tuesday, moderate pace for about 45 minutes!! Just finished my 1st half marathon this past weekend and am taking a recovery break to give a minor injury rest, but will be back at it !! Can’t wait!

  145. Greg Purviance

    Tomorrow I have a 1 hour trainer ride followed by a 2 mile swim at the pool.

  146. Vince

    Saturday’s workout: 5.5 Mile Run at 8:00 pace with new Hoka’s, followed by 90 minute swim with two main sets 10 x 200 alternating free and IM and 3 x 700 swim, pull, paddles and fins.

  147. Allen Foster

    Ride Alpe d’Huez two times in a row tonight on my Tacx Genius.

    Two hard sessions of just under an hour at FTP.

    Will be crying during the second

  148. Stacey B

    Saturday is a 10 mile long run, easy easy pace.

  149. Caio Graciolli

    Interval and Long Runs for the Sao Paulo International Half Marathon on April!!!

  150. I’m doing my first brick of the season tonight. Planning to bike on my trainer indoors (because the ground is still covered with snow) for 30-40 minutes and then throw on warm clothes and head out for a 3 mile run. Hoping I don’t die is covered in this workout.

  151. jake

    I will use my shiny new garmin 910xt (that I hopefully win) to measure my SWOLF score to improve my swimming efficiency. I just took some tri-specific swim classes and want to complete a 140.6…and not die.

  152. Franck

    Easy Swimx2, Easy Runx2, Easy ridex2. You got it I’m in base 1.

    Each workouts has both speed skills sets and aerobic endurance (Z1).

  153. Jan

    As I am currently experiencing some sort of being handicapped as my shoulder is messed up, I am wearing my left arm in a sling and can only do basic workouts in a bike stand. One-armed in that case. Sure looks funny and I will submit a picture if I get picked. 😉

  154. Dustin

    I begin training for my first ever Half Marathon this Sunday.

    Sunday my training will be to Run 5 MIles in the AM (also the longest distance I have ever run at once) and then a sufferfest guided trainer session for an hour at night.

    Let my new journey begin!

  155. Daniel

    Run 13 km at a steady pace, avg HR around 145 ish. Preparing for half marathon in two months.

  156. My husband left yesterday for a year long deployment in Afghanistan. Instead of counting days, weeks, or months…we are counting the miles. 10644 to be exact. Together we hope to move forward, through biking, running, walking & swimming 10644 miles, representing the physical distance that separates us. That’s 30 miles a day, 207 a week or 877 a month. We will be doing our desperate trainings but combining our totals and hopefully reach this goal!

  157. Scott

    As a new runner, who’s coming off a very sore foot, I plan on running a 5k this Saturday in under 32 minutes.

  158. Nemo

    Looking forward to a 12 mile long run with friends at an easy pace this coming Sunday. They are tapering for a marathon and finally running short enough distances that I can join them again!

  159. Frank

    Swim 2200m at a steady aerobic pace
    Bike 75 miles at endurance pace
    Run 4 mile cooldown

  160. Christian

    Brick set either…

    Bike 55′ Run 50′ Bike 45′
    Run 40′ Bike 60′ Run 25′

  161. Eric

    Sunday long run, last long run of my base period in preparation for Scafell Pike Marathon. 20 miles off road, with 5000 feet of elevation gain. After that training just get uglier :S

  162. My first 10 mile trail run on Sunday!

  163. Ryan Roehrich

    Swim 850 yards total. Main set: 4 x 100 yards race pace, RI = 15 seconds
    4 mile run

  164. keith mcumber

    Saturday 1K lake swim planned followed by a ride on the trainer
    Sunday 2HR run

  165. George

    3 mile run and full-body cross-training. One set each of pull-ups, push-ups, sumo squats, calf raises, curls, triceps and shoulder presses.

    I’m in a holding pattern until my 2 month old daughter gets into a regular sleep schedule.

  166. Mohamed Hanifa

    I am training for an Ultramarathon in September
    So my weekly training regime goes like this
    Tuesday: Intervals
    Thursday: 20km Run within 2hours
    Sat: 20km run
    Sun : Whack 30km+ walk/run

  167. KE

    5km swim tomorrow and 10km race this coming Sunday

  168. Mark A.

    Insanity Pure Cardio – 20 minutes of Hell, non-stop HIIT.

  169. Bruce

    Ride 40-50 miles Z2 and enjoy the sunshine

  170. Matthew

    Swim 1500m tonight, a cycle 1 hour tomorrow, & a brick on Saturday (run & swim).

  171. Looking forward to 25K in the Canadian snow this Sunday.

  172. specialist

    23 mile commute home from work – hopefully with a tailwind today!

  173. Pascual Perez

    2hrs bike, 1hr run w/intervals

  174. Sara

    Finishing up training for my first half marathon in two weeks…this Sunday will be my last long slow run of the whole 13 miles. Running through slush and snow in New England is starting to loose its appeal…I’m getting very anxious for spring to show up!

  175. I lead a track workout every Monday, with core work afterwards. Here is next Monday’s workout:

    Dynamic stretch – ankles, knees, and hips

    Warm Up – 1 lap easy pace

    Drills – High knees, butt kicks, side shuffle, grapevine, backwards, pickups.

    Part A: Run 400 meters at a pace that is 10 seconds faster than your 5k pace. So, if you run a 5k at 8 min/mile pace, then your 400 target pace for this workout will be 2 minutes – 10 seconds = 1 min, 50 seconds. Recovery 400 meter jog in between. Goal is to run between 6 to 12 of the 400s depending on your current level of fitness.

    Part B: Tabata core work (20 second work periods and 10 second recover periods), with 8 sets for each exercise:

    Superman variations

  176. Maciej

    Saturday’s workout: 1h bike (trainer) + 0,5h run (treadmil).

  177. Amy H.

    Power Flow Yoga tonight, then squeezing in 7 miles at some point during this weekend while on the road for business.

  178. Jason

    I am training for my first half-marathon. So this week I have to run 10 miles. This is the longest distance I have ever gone, so I’m excited to say the least.

  179. Matt

    My second tempo workout (ever) and of the season. 35 minutes, 10 minute warm up, 5 minute cool down and then 20 minutes of running about 7min/miles. Should be a very sweaty treadmill experience.

  180. Bryan Thomson

    Nothing too exciting for me, Just simple running 5 miles at an 8 min pace for friday then running 10 mile at a 9:30 pace for sunday.

  181. Daniel

    Sunday Indoor Tri Training:
    Swim- 400 yd. warm up, 6*200 yd. (on the 2min), 200yd. cool down.
    Bike- Spin Class (it’s tough)
    Run- 10k (treadmill at 1% incline, boring)

  182. Jorge

    1 hour core workout with 10 minute skip rope, 30 mins weights, 20 minus power hike.=

  183. Sunday long run 180 min. This run should total between 18-22 miles, or 29-35 km. Paris Marathon training plan.

  184. Jonathan Palmer

    I am currently training for the worlds largest obstacle course. A 20mile Run with over 200 obstacles, split up into 20 Zones. One of those is the ‘World Records Zone’ which contains 150m of Monkey Bars! My training will be lots of hanging from bars for 45seconds, and then trying to do as many Wide Armed Pull Ups as possible after each 45second hang. It may also involve some cheeky trips to the local park, to play about on the Monkey Bars there.

  185. Manfred Rotgers

    after my recent shoulder luxation running is out of the question

    training in the gym is
    – 30 min warm up on the spinning bike, without using the arms
    – some exercises for the abs
    – together with the Fysio some isolated excercises or the shoulder
    – 30 min brisk walking on the treadmill to cool down 🙂

    hopefully in a few weeks a can run en spin, and mtb and cycle again

  186. overthehillQB

    Today’s workout;

    10 minutes of stretching,
    11 mile run z2
    10 minutes steam

  187. Doing my first Sprint Triathlon this year so looking to do a second 5km run this week, hopefully in under 30mins (31:42 on Tuesday). Then into the 50m pool at the weekend to do as many lengths as I possibly can. I never considered swimming ‘Fun’, more of a prevent drowning thing…and I never planned to ever fall too far out of a boat 🙂 That’s changing for sure.

  188. Kjell Morten skaanes

    Starting some cross training for the (sprint) Tri season. Starting out by cycling for about 45 minutes in a loop. Then back home, change to running shoes and go out for a 5km run. Hopefully fairly fast…

  189. Running speed work:

    10 X 600M sprints

    Wash, rinse, repeat.

  190. Paul

    Recovering from running injury, so the workout will be a light ‘brick’ session. Warmup on light resistance on bicycle trainer for an hour and explore a (new to me) local trail for a 10-15 mile trail run (depending on how the agitated leg feels).

  191. Ryan Menze

    Trainer ride, 2×20 tempo/ss ride!

    I’m itching to get outside!

  192. joesentme

    saturday: 2h hill run, in the second part 3×10 min uphill at AT, which is 150-155 hpm for me

  193. Tonight’s run: Pyramid Hill Intervals.
    Relatively easy:
    2km warm-up then hard-intervals of 1min, 1:30, 2, 2:30, 3, 3:30, 4, 3:30, 3, 2:30, 2, 1:30, each with a 2 min easy in between. 2km cool-down. All hards uphill, all easys downhill.
    These intervals I judge by form i.e. as hard as I can go while maintaining good running form.

  194. I’m hoping to run 10 miles on Saturday to see if my hip injury is healed. Fingers crossed!

  195. Mike Diotte

    Run Workout
    2.5k warm up
    6 hill repeats. 400m long all out effort
    2.5k cool down.

  196. João Ramos

    My workout this saturday will consist in a small warm-up of 3 * 400 meters followed by a 2 hour game of tennis. Hopefully I will win wich will make me even more happy and excited to the next step of the workout – 45 minutes of intense football game with my 4 year old son…:)…Believe me that this final part will be the most difficult to endure due to the numer of sprints, interval training and goals that I will suffer, because he always wins!!!!

  197. Jason Dorado

    Just trying to get my endurance back after having a broken collarbone. 5km run at morning while a 30minute ride at trainer during evening

  198. David Burns

    I plan on running 12.5 miles with Greater Lowell Road Runners on the Boston marathon course.

  199. Today’s swim workout will be warm up then 6-8 150’s on 2:30 interval followed by 4-6 50’s on 1:00 or less…depends on how the crew elects to swim them! We have structured flexibility! Thursday we do 150’s, Monday we do ladders and Friday is for lots of 50’s!

  200. Running 30K on the weekend to prepare for a month of intense training

  201. Julian

    Swim 4K as:
    600 wetsuit + 400 free fast (for me 6’30” pace)
    600 paddles/pull + 400 free fast
    600 kick w/fins + 400 free fast
    600 (25 drill + 25 free) + 400 free fast

  202. Chris Gould

    Today’s run – 4 miles at 8:00/mile pace with a few faster segments thrown in ~ 3/4 mile.

  203. Randee

    I’m doing the swim tomorrow that I blew off today! It’s from link to and I know it’s E form 1

    I like surprises.

  204. Cycling training session on the BKOOL trainer. A 50km Alpine session. Targets are Z2 and 200+ average power.

  205. David Tunney

    Cycle up some hills

  206. Chris Fox

    Sunday’s workout will include a 8 mile run at tempo followed by a 1 mile pool swim. Swim includes sets of 150 and 200m alternating free and breast. Swim goal to complete in under 30 min (including rest intervals).

  207. John Saharsky

    Sweet, sweet hot yoga tomorrow night. 90 minutes of sweaty stretching to cap off my workout week.

  208. Paul Wilson

    Swim, main set of five lots of 400m every eight minutes. After a warmup, obviously!

  209. Jen

    300 m WU
    8×50 drill
    8×50 build (10 sec rest)
    1×400 Easy
    16×25 all out (20 second rest)
    8×50 pull
    200 CD

  210. Jackie N

    ski the bumps at Magic on March 3rd… 🙂

    15 min w/u
    2x [6 min at 110% watts, 4 min recovery]
    14 min endurance interval – large gear, cadence at ~70
    15 min c/d

  211. Gabriel M

    Sunday Long Run 11 miles @ 6:30 min/km in preparation for DC’s half marathon in 2 weeks

  212. Chrys Hansen

    Push ups…I use an Android app called Push Ups Pro and it works pretty well. It gives you a program of 5 sets of gradually increasing repetitions over a period of time with rest periods thrown in. It’s fun.

  213. robert mcmillan

    its currently ski season still!

    so my current weekend workouts involve lots and lots and lots of lunges and single leg squats while telemark skiing down various ski resorts in New England with a few easy workouts during the week either riding on the trainer or running around boston.

  214. Today’s swim workout will be warm up then 6-8 150’s on 2:30 interval followed by 4-6 50’s on 1:00 or less…depends on how the crew elects to swim them! We have structured flexibility!

  215. Joe

    12km over hills and mud as fast as I can ready for an event next Saturday.

  216. Simon

    Lunchtime run. 6k of sliding and slipping through slush and water covered ice.

  217. S. Wall

    5 x Summit Ave. hill run

  218. Pete

    at some point within the next week, ftp re-test, just have to pick when i want my day of pain to be.

  219. Marc Michals

    Hi Ray! Thanks for helping me with all my Garmin products. Just purchased the 910 from clever training… you were a hugh help. It’s been great learning how analyzing my swim matrix and that’s what I’ve been using it for. Planning a trip to the Appalachian & Creeper trails this summer and sure could use the Fenix! Here’s to you my friend… keep the rubber side down!

  220. Tim

    I plan on riding in a ‘training race’ on Sunday, This also happens to be my first cycling road race ever.

  221. 4 mile run, 10k pace, trying to get back in running shape after taking about 3 months off. Just got lazy.

  222. Gert

    Getting used to my new TT bike which means easy going this week

  223. Mathias

    On Sunday I will try to implement a 23K in 1:30 on Mountain Bike in the forest on icy single trail. Hopefully with a happier end than my friend last weekend who had pressed his ribs :-(On Sunday I will try to implement a 23K in 1:30 on Mountain Bike in the forest on icy single trail. Hopefully with a happier end than my friend last weekend who had pressed his ribs 🙁 Gona be a fun be hard ride 🙂

  224. James

    4 hour ride, 4000 ft climbing followed by a 30 min run.

  225. Run 2 hours, without dying, for however far that takes me, at goal pace through downtown San Antonio.

  226. Today I’m doing TrainerRoad’s “Olancha” workout: 4x9min sets of 15s on/15s off (150%/50% FTP) with 4m recoveries. Should (not) be fun!

  227. Hyn

    For tomorrow’s run:

    15′ WU
    8×20″ Quick cadence “sprints”
    15′ Z2

  228. luis

    8 mile run as every M-W-F, Swim every T-TH and long ride ~60-80 miles total during the weekend

  229. Jonatan

    Saturday: 15 km trail running at La Pila in Desierto de los Leones (State of Mexico, Mexico)

  230. Gabriel M

    Sunday Long Run 11miles @ 6:30 min/km in preparation for DC’s half marathon in two weeks

  231. Luis

    Next Tuesday’s workout will consist of a 15 minute warmup at mid Z2 wattage and then 5x5x5 at 112% of FTP or ~285 watts for me.

  232. Tomas Trnka

    My fun workout(s) for tomorrow:

    Swim 2km

    Lunch time
    100 Pull ups
    100 Push ups
    100 Deadlifts (45lbs)
    100 Squats
    100 Elbow to knee

    5 Mile run pace @8:45 a mile

    As I said, FUN!!! 😉

  233. Filipe Rocha

    Barely can wait for a run in the mountain… oh wait I’ll watch tomorrow’s sunrise (and moonset) up in the mountain! #trail_running_up_in_the_backyard 🙂

  234. David Loeser

    Run three 10K, and then swim 1 mile after

  235. Pablo

    I’m starting my training so I’m doing the slow HR method, so my goal is to bike 90 km this saturday and do not pass 151 BPM. Is going to be an interesting 6 hours ride, hahha

  236. Hong

    Next 7 days
    morning swim @ pool – 400m wu, 400m kick, 1km freestyle, 200m cd
    morning 50min run @ hr 140-154
    evening coached run – various track intervals

    morning bike (trainer) – spinervals hillicious
    morning 50min run @ hr 140-154
    evening coached run – various track intervals

    morning swim @ pool – 400m wu, 400m kick, 1km freestyle, 400m kick, 400m cd
    gym – various leg and lower back exercises.
    evening easy run @ hr 120-130

    morning swim @ pool – easy swim for distance 3k
    morning 50min run @ hr 140-154
    evening coached run – various track intervals

    morning 35min run @ hr 140-154
    gym – P90X ab ripper

    morning coached run – various track intervals
    morning bike (trainer) – spinervals muscle breakdown

    easy run 25km @ upper hr 150.
    eat the rest of the day 🙂

  237. Joseph McLeod

    Stay standing during the entire Bachelor party this weekend and make it to yoga Sunday morning.

  238. Jason Dorado

    Try to get back into shape after having a broken collarbone. A 5km run in the morning and 30minutes ride trainer at evening

  239. Stephen Murphy

    16k road race on sunday, so tomorrow 8k running and 40 minutes on the turbo trainer after

  240. Greg Takacs

    Ride 15.3 miles home from work then run 8 miles at marathon pace.

  241. It’s a sprint tri weekend!
    500m swim, 12 mile bike, 5k run, partially on the sand.

  242. Ron

    7 mile trail run around the FOB. One hill is 250 ft elevation/.25 miles, the other is 75ft/.25 miles. 7 Laps.

  243. Larry Bard

    Sunday: 20 miler in prep for NJ Marathon on May 5.

  244. Road bike hill climbing up a very steep hill repetitively to work on hill climbing skills and endurance.

  245. Daniel

    This is just crazy Ray!!!!!

    Ok, as I’m geting ready for my first HM this year, I’m looking forward to a 2k warm up + 16k at sub M pace + 2k cool down, next week.

  246. Daniel Loots

    Well, my training regime this week includes the ‘no other choice programme’ because i happen to have a make of car that no garage in my area will service I’ve got to drive 60 miles to drop it off at the only place that will do it. Once it’s been dropped off at 8am I’ll have to make my way home by bike, using roads that don’t involve 3 lanes and being picked up by the police, which could be interesting since I have no mapping on my bike computer (so i’d probably be looking at the Garmin 810!) and have never cycled in that part of the country before, might end up doing a few more than 60 miles then! Then, I have to cycle to work & back every day (no biggie, just 14 miles) for as long as it takes for them to fix my car (in week blocks since i’ll have to pick it up at a weekend) at which point i’m probably in for an extremely early start to get up there before noon! Great way to give poor motivation a kicking!

  247. Matt Logan

    1 hour run today, HRZ 1-2. May try to sneak a McLarty C swim in after work.

  248. Warren Cheung

    After Hong Kong Marathon @3hr06 on Sunday, I start rest for 3 days and jogging in coming days.
    Looking forward the next marathon….. Hope sub3……..

  249. Shelly L.

    Long run of 16 miles at easy pace of 10:00 per mile. Scheduled for Saturday.

  250. Wake up.
    Drink beer.
    Go to bed.

  251. Tonight’s swim!
    Warm Up:
    100 Free
    100 Back
    200 Free
    100 Back
    100 Free
    Pre set:
    8 x 50 Drill (Single Arm Left, Single Arm Right, Ripple, Catch up – repeat)
    8 x 50 kick
    100 Easy
    Main Set:
    10 x 200 (Free, Pull, Pull + band, Pull + paddles, Free)x2
    100 Easy
    10 x 50 Sprint
    Cool down:
    100 Easy
    100 IM
    100 Back
    100 Free

  252. Pedro Navarro

    I’ve been taking it easy so this weekend I can do the “Three Peaks” route I’ve planned. Climbing Monument Peak, Mount Allison and Mission Peak in Fremont, CA

    link to

  253. My exercise plan for almost every single week day is:
    1. Wake up at 4am
    2, Run, bike, lift or any combination of those for at least one hour
    3. Go home, shower and get ready for work before my kids wake up
    4. Repeat the next weekday

    Longer runs and bike rides happen on the weekends.

  254. Maura

    Indoor Cycle: Mixed 2 – Force and Power 2
    Total Time: 92 mins

    Warm Up – 15:00
    Pedal Easy

    Alternate 0:30 seated and 0:30 standing

    Seated, alternate 80% of work in right leg for 1:00 then left for 1:00

    Main Work – 60
    Set 1 – Power – Power Jams – (15 mins)
    6 x 0:20 Z5 / RPE 20 / CP1
    From a dead stop, with a HUGE gear, stay in saddle, get it going and pedal as fast as possible with the large gear. (2:10 RI)

    4:00 Pedal Easy

    Set 2 – Force – Long Hill – (24 mins)
    2 x 10:00 Z4 / RPE 15-16 / CP30
    70 rpm, large gear, hitting Z4, focus on push/pull, full stroke. (4:00 RI)

    4:00 Pedal Easy

    Set 3 – Power – Power Jams – (15 mins)
    6 x 0:20 Z5 / RPE 20 / CP1
    From a dead stop, with a HUGE gear, stay in saddle, get it going and pedal as fast as possible with the large gear. (2:10 RI)

    4:00 Pedal Easy

    Set 4 – Force – Long Hill – (10 mins)
    1 x 10:00 Z4 / RPE 15-16 / CP30
    70 rpm, large gear, hitting Z4, focus on push/pull, full stroke.

    Cool Down – 5:00
    5:00 at 80 rpm

  255. Henry

    A surf session every two days.

    Plus running: 3 miles today and on saturday.

  256. Jennifer Cook

    As I am only 5 weeks postpartum, I am only allowed to do easy workouts for now. (womp, womp) Another 30 minutes on the elliptical for me and then some upper body strength training. Can’t wait to dive back into tri training soon!

  257. Justin

    Sunday – Bike 50k through the mountains of SW VA as prep for Mountains of Misery. Z2 effort, try not to freeze in the cold.

  258. pool
    warm up 5 minutes
    3 x 100 sets with 60 sec rest between, 1st one medium, then faster 2nd, then faster for 3rd.
    2 x 400 sets with 90 sec rest between, (medium first, faster 2nd)
    2 x 100 (fastest first, medium 2nd)

    5 minutes cool down with miscellaneous drills

  259. This weekend I have a 1:30 bike with 5×5 min @ftp, 5 min rest.

  260. David R

    ***brick Workout**

    100 mile trainer ride followed by EZ 2 mile run

  261. Viesturs

    Usual swimming workout:
    300m warm up
    200m sprint
    500m with buoy
    500 sprint
    500 with buoy

  262. Matt Regimbal

    Bike trainer: 10:00w/u, 6x- (7:00LT+2:00easy+1:00sprint+2:00easy) 10:00c/d

  263. M Nif

    Run15km within 1hr30mins, followed by swimming session(pool running)

  264. David F

    Training for a 10k, so trying this: run 300 meters at mile pace, 600 meters at vVO2 max or 3K pace and 1600 meters at 10K pace. Take no recovery between the components of the compound set. Repeat that 3 more times for a total of 4 compound sets.

  265. 10K race taping training…
    2×1000/500 r=45/1’30
    1000m @ 10k race pace + 6″
    500m @ 10k race pace

  266. Peter Kiessling

    Swim workout
    200m warmup
    10x50m technique
    100m easy
    8x 200m (100m crawl + 50m paddles + 50m paddles)
    (Breaks: 30” betw. 100 and 50, 10s betw. paddles, 1min betw interval)
    200m cooldown

  267. Eeku

    Saturday: 16 or so miles of [18 min run (easy pace)+ 2 min walk]

  268. Oliver D

    I’ll be doing my final long run for my half marathon in 2-and-a-bit weeks. 15 miles with the last 3 at HM pace. Should be fun!

  269. returning from illness to test the legs out in a 18.5 mile hilly TT up the Candover Valley in Hampshire on Saturday….interested to compare with my performance on the same TT last year.

  270. Bob Gannon

    I’m following a Trainerroad plan which has a scheduled 2 hour bike ride on Saturday and a 2.5 hour bike ride on Sunday. Then go to the gym to swim and run.

  271. TracyLW

    Back and Biceps
    *Wide Grip Lat Pull-downs: 3×12 @ 60 lbs on 60 seconds rest
    *One Arm DB Rows 3×12 @ 25 lbs on 60 seconds rest
    *Seated Cable Rows 3×12 @ 60 lbs on 60 seconds rest
    *Underhand cable pull downs 3×12 @ 60 lbs on 60 seconds rest
    *Alternating DB Bicep curls 3×12 @17.5 lbs on 60 seconds rest
    *BB Preacher Curls 3×12 @ 25 lbs on 60 seconds rest
    *Cable/rope hammer curls 3×12 @20 lbs on 60 seconds rest

    And if time permits, easy 5K run.

  272. Tim

    Great contest!

    Swim workouts tomorrow are coach determined, but I’m going to try to get the 2 hour run I had planned for last weekend done this weekend.

    First 40 min easy, middle 40 tempo, last 40 easy.

  273. Ivanaj

    This weeken is one of the last in the huntingseason here, so my training will be walking up and down mountainsides from 10 to 700meters above sea level. And i always have a backpack filled with 7kg extra weight, just for exercise:)

  274. Fede Laos

    Bike as many km as I want/can in the course of 7 days, with Los Andes mountain range in the background. (going to Mendoza, Argentina for my vacations!)

  275. Stephen Rahaim

    Today’s workout:

    Eat Lunch
    Drive to Pool
    Swim 1500M Steady State
    3X500M 1 min rest.
    Run 3.5 at easy pace
    Back to work!

  276. Chad

    I’m getting back into running so Sunday ill do a 5K fun run.

  277. Matt G.

    Today: rest
    For the next 7 days:
    Sat. to Fri:: 1 hours power fitness with 2hr spinning
    Mon, Wed, Fri: 2hr volleyball training.

  278. Gail

    Ride 30, last 10 min sprint race pace, then run 20 off the bike, first 10 sprint race pace. Fun.

  279. Bramble

    Headed into the gym tomorrow for a weight training and interval workouts. If the weather’s nice enough on Saturday I’ll hopefully add an easy spring bike ride.

  280. Run tempo workout

    2 mile warm up
    4 miles at Tempo pace
    2 mile warm down

  281. lotto

    looking to do my final long run of 20+ miles before the Los Angeles Marathon on March 17. I’ve been sick the past couple of weeks, so i’ve missed a few long runs. im just looking to survive at this point!

  282. Timo M.

    Get on a cross-country ski track
    Ski, trying to maintain steady pace even through uphills (=interval training for free)
    Continue for 2 hours

  283. Graeme

    Being in a world of pain on my turbo for the next week or so!

  284. Tamara Danner

    Hill repeats for two hours friday night

  285. Roberto Nazario

    1:05 run meant to be on track

    10:00 WU to 75% HR
    6X :20 sec run up w:40 sec recovery jog
    3x 2400m @80%-85% w/ 400m recovery jog in between

    Cool down to under 50% be sure to cool down for more than 10:00 mins

  286. Andrew

    Making the transition to cycling, onto my second workout of 10 miles on Saturday!

  287. Luis

    wu 10min
    run 30min Z2
    cd 10min

  288. greg

    Gradual ramp up on the treadmill over 2 miles to tempo pace, then 20 minutes at that pace.

  289. Oliver Fritsch

    Get back into running and hiking to achieve my goal to loose weight and get healthier.

  290. Diego Garay

    Currently living (working) by the sea. So windy almost every day.
    Wind based intervals: On a 10km loop on the coast, after 10km WU the 5km upwind serve as interval and the 5km downwind as recovery. The trick is to maintain the same speed all the time.
    This goes for 70km, so it works as a medium ride, without hitting the hills.

  291. 100 yard sprint at 10.0 on treadmill followed by 15 kettle bell squats with 38lb kettle bell, for one mile or 16 rounds.

  292. Paul

    Swim workout, 7 x 400m @threshold pace + 7 sec to threshold pace.

  293. Paul

    I’ve just recovered from a month of flu, but tomorrow I’m going to go and do a nice easy 2km swim. Can’t wait to get the blood pumping again.

  294. Ademir Gonçalves Júnior


    Run 8km at 6:20min/km pace and 5km at 5:45min/km pace

  295. Adam Pflug

    Plantar fasciits.finally is finally pain free! I am planning my training for submitting Mt. Whitney in Southern CA. Training starts this week. Backpack filled with 20 lbs., hole 5.5 miles each day with a 10 % gain weekly. Permit is for July, pending lottery acceptance. Wish me luck!

  296. After a good 15 minutes warm up, do a 5 minutes all out and then 4 series of sprints from slow speed up to 20 seconds each with an interval of 40-45 seconds between each one.
    Supposed to help improving my “kick” when racing, a big supposed cause Im ever too slow!

  297. Alan


    E Pace 30min
    HM Pace 2 x 12min w/2min rests
    E Pace 25 min
    M Pace Remainder of time to 1hr:50min

  298. Michael

    Bike workout (indoor trainer)

    WU: 10 mins

    Technique set: 4 x 5 mins
    1min Heavy singles (each leg)
    2min Light High cadence (130+ rpm)
    1min rest

    Work set: 10x 1m
    40secs moderate pace
    10secs heavy low cadence
    10secs JUMP sprint

    10 mins warm down

  299. Paul Shoemaker

    Cycle Workout:
    45 minutes on home trainer at a cadence of around 80 rpm on Friday. Objective is to keep my legs fresh/warmed up as part of taper for Semi Marathon de Paris, Sunday AM. Ran 5k this morning at race pace, so trainer will complete my taper.

  300. Bike: 80 minutes as 15 min ez spin warmup, 7x(6 minutes at 200 watts, 1 min ez, 1 min at 250 watts, 1 min ez)
    Run: 40 minute run off the bike as 10 minutes at 7:10 pace, 10 minutes at 7:05 pace,10 minutes at 7:00 pace, 10 minutes at 6:55 pace
    Collapse 🙂

  301. Chad Medford

    -15 minute warm up on cycleops trainer
    -30 minutes of intervals
    -15 minutes of cool down.

    Then some ab work and stretching

  302. Tommi Holmgren

    3,5h long bike ride with mountain bike in freezing Helsinki weather. Forecast says it’ll be -12C…

  303. Johan

    Back from injury,
    tomorrow at lunch time : running 45mins without any pain, will be paradise !!!

  304. clinton fisher

    Saturday: 50 minutes temp run. Nothing exciting.

  305. Lucica Covaci

    Kickboxing and kettlebells.

  306. shawn

    My next work out will be a PT test. So, as many push ups as I can do in 1 min. Rest 3 min. Then, as many sit ups as I can do in 1 min. Rest 3-5 min. Run 1.5 miles as fast as I can.

  307. Brett

    One month until my club TT season starts, so it’s this wekend I’ve planned to test myself on the Tacx Fortius to see if my numbers are up from last year. The test goes:

    Warm up 10 minutes – HR must reach threshold/race pace
    1 Set
    100 rpm
    Duration of each intense effort = 1 min 30 secs
    Duration of active recovery between sets 1.30 secs

    10 Reps

    Warm down 5 minutes – HR should be around 100 bpm

  308. Devin

    Eight mile run at half marathon race pace this Saturday. Preparing for the Moab half marathon on March 16th.

  309. tom earls

    BIKE 1:10
    warm up
    15:00 gearing pyramid
    Main Set
    4 x(9:00/3.1m/5k) @ 75% w/2:00 recovery @ 60-70%
    Cool Down
    continue spin, gradually bringing HR back under 60%

    RUN 40:00
    continuous controlled tempo run, holding HR below 75% the entire time. Stride rate should be quickened slightly, but keep HR in aerobic range(under 75%) for entire run

  310. chris k

    Spinervals training in the basement tonight via my TP account, followed by 20 miles on the road on Saturday morning with my riding buddy!

  311. Fitz

    Aiming to get in a 15-16 mile long run this weekend. Goal is to BQ this year, but I haven’t picked a target race yet.

  312. Arnon

    Simple 1:30h run with many hills and sandy trails. Hopefully would add up to 15KM.

  313. HM on Sunday – Rest day today

  314. Tomorrow’s workout is:
    1) Make sure to wake up
    2) Get to basement
    3) Turn on laptop
    4) Find Netflix
    5) Start latest episode of Breaking Bad
    6) Get on bike
    7) Pedal until show ends
    8) Shut things down, wake up kids and get to work.

    (Note how the easy stuff in all in one step. The challenging part is getting everything done in order to work out.)


  315. Mark Rowsell

    Cyclo-core indoor trainer session. 30 minute H.I.T. (High Intensity) Leg Ripper. This is a follow along video in Zone 4/Zone 5 Builder

  316. Don H

    Next Tuesday I am back on the track after recovering from a half marathon this week.
    3mi warm up @ 7:30/mi
    3x1mi @ 5:40/mi with 400m jogging recoveries
    1mi cool down @ 8:00/mi

  317. zom

    swim 2500y

    250yard warmup
    10×100 on 1:45 interval
    50-100-150-200-150-100-50 up-down pyramid, cruise pace until last 50 which you go all out. 20-30 seconds rest between each.
    5×50 on 1:00 interval, your choice of stroke down (anything other than freestyle), freestyle back at a good clip.
    easy 200yard cooldown

  318. lucas

    coming back off back and spine issues hoping to get back on the bike a nice cruising ride this weekend after a week of midterms would be a nice break.

  319. MikeA

    Easy 1mile warmup, then 6 miles on the trail, easy 1 mile cool down.
    2 x Deadlift for 10 rounds

  320. af5ive

    My next work out will be a PT test. So, as many push ups as I can do in 1 min. Rest 3 min. Then, as many sit ups as I can do in 1 min. Rest 3-5 min. Run 1.5 miles as fast as I can.

  321. Vidar

    3 hours riding in Z2 next sunday go up to Z3 on hills.

  322. Marijana's Darling House

    Run HM in reverse (backwards) so that my wife finally has Garmin or Suunto on her own!

  323. Samuel L.

    mountain bike race on March 2, haven’t raced mountain bike in over 12 years, got caught up running marathons and racing triathlons 🙂 Mellow Johnny’s Classic

  324. Matthias

    Warmup 1km
    Intervall 1km 3:50 to 4:30 min/km
    Recovery 3min 6:00 to 6:45 min/km
    repeat Intervall/Recovery 5 times
    Cooldown 1km

  325. Rokas

    I will be so original… 😀 run 1 hour at hard pace and don’t die

  326. Michael

    Ride 75 miles this Saturday. Ironman Texas here I come!!

  327. Martin Lovik

    20min FTP-test with PowerTap and Trainerroad 🙂

  328. SamP

    Easy 30 minute run, trying to get my knees back to 100%.

  329. My workout for Sunday will be a marathon pace run of 25-30km. The last long one before the Barcelona Marathon

  330. Brad Williams

    The best workout ever 21X800 @6:20-6:30 pace and then 200m recovery……….YIPPEEEE!!!!

  331. Brian

    Long weekend trainer ride (for a few more weeks until it warms up):

    On Trainer Road, Sufferfest Video “Hell Hath No Fury” (75mins, 114TSS), then 30 mins between 80% and 90% of FTP while listening to Mumford and Sons, riding with the tempo of the music.

    Been doing this every weekend for two months, killer workout, 105 minutes, approx. 150TSS.

  332. Glenn

    45 minute swim
    4×100 WU, 15×100 at CSS pace with 10sec recovery, 4×100 CD.

  333. Jaap

    Just a hour on my roadrace bike. Hope to be alble to ride above 31km/hr.

  334. Trevor P

    I’ll be doing a 90 minute run this Sunday. Hoping for 10.5 miles.

  335. Peter

    Planning a 24-mile long run on Saturday!

  336. Ryan

    500 warm up
    30 * 100 free, descending pace @ 1:30
    500 cool down pull

  337. Jon King

    90min run Sat morning followed by 2hr Bike. 70min recovery run Sunday and 90min indoor trainer session. Maybe throw in a swim

  338. Anton A

    I´m preparing for a 90km long nordic skiing event here in Sweden. Therefore I am going for a HIIT interval session on the traidmill. 10min warmup. Then 30sec on about 17km/h. Then relax 1-1,30min. Repeat five or more times!

  339. Laurens

    Run slow HR<140 60mins.

  340. Daniel

    3×750 m pool swim
    100 m breast stroke rest between sets
    No full stop during workout.

  341. Carlos Carvalho

    Getting back into training after being hit by a car last November….a very simple walk/run program will begin this weekend…

    WU – 5 min brisk walk
    Run – 2 minutes
    walk – 2 minutes
    Repeat x4
    CD – 5 min brisk walk

    Hope that everything works out and am able to complete the workout!

  342. Leah

    I’m going to do Yasso 800’s on the treadmill today!

  343. Thomas G

    Doing a 5k at pace tonight with a few speed bursts thrown in. Not to exciting I know. Looking forward to the Blender from Sufferfest over the weekend! Yeah!

  344. WU
    10 min 7/10
    2 min recovery
    2 min 9/10
    2 min recovery
    8 min 7/10
    2 min recovery
    4 min 8/10
    2 min recovery
    6 min 7/10
    4 min recovery
    6×40 9/10

  345. Harrison Harmon

    Cycling on the trainer (Tabata Intervals):
    10 minute warm-up
    8x 20 second sprint w/ 10 second passive rest
    10 minute cool-down

    Change clothing

    4 mile run kept under control – 7 minute pace

  346. Martin

    10k classic ski at med-hard pace, followed by an easy second 10k

  347. Henrique Realinho

    So … For Sunday my workout is:

    Cicle 3 hours.
    15′ cadence 90-100rpm at sport zone 1
    90′ cadence 70-80rpm at sport zone 3
    30′ cadence 80-90rpm at sport zone 4
    45′ cadence 90-100rpm at sport zone 1

    That’s it 😀

  348. Mike

    Actually ride outside in NE Ohio on Sunday!

  349. Jeremy

    Recovery week after racing a 1/2 this last weekend. 6 miles at Marathon Pace +1:30 to +2:00 (9:10 to 9:40), no faster.

  350. Tim

    Run 2 hours at hard pace and don’t die

  351. LiorD

    Today I’m doing a 10.5Km run at 5:30min/Km.

    Yesterday was my birthday, a new watch could be a nice present 🙂

  352. Sam

    Tonight on the ergometer:
    11′ warm up (3,2,1,2,3′ – 1/2, 3/4, full pressure). 2 x 11′ pyramid (24,26,28) most meters possible

  353. Tim Churchill

    Finally back running what I would call long-ish distances. So with that in mind….

    Sundays LSD will be my first go running double figures in a long time.

    Aim is 10 miles

  354. Sara

    The worst kind of workout… lactate threshold test!!!! AHHHHHH!

    Goal: This is a run lactate threshold test. Performed accurately, we will determine your current lactate threshold & training paces.
    Pre Workout: To gather accurate results, you must go into this test both mentally & physically ready. If personal stress is high, nutrition is poor or energy is low, do not perform this test.
    Data To Be Collected:
    1 – Weight (naked, pre-test)
    2 – Average HR
    3 – Max HR
    4 – Recovery HR
    5 – Distance
    6 – Pace per mile
    7 – Download Garmin post-test (if applicable)
    Location: Do this on a flat course, track or treadmill. If outdoors, be sure that wind is not excessive & temperature/humidity is low. If indoors, treadmill should be set at a 1% incline & done with a fan nearby. Failure to meet these conditions will lead to inaccurate test results.
    Warm Up:
    Walk 5 minutes.
    Run 10 minutes very easy.
    Run 5 – 10 minutes building pace to a steady sweat
    Do 5 x :20 accelerations, :40 easy pace
    Reset your data devices.
    Run the next 20 minutes as hard as you can sustain. Do not blow yourself in the first 10 minutes – pace it. If mile splits differ more than 20 seconds per mile, test will be inaccurate, discarded & scheduled again.
    At the 20 minute mark, stop & note your “final HR”. Then watch your HR as it drops over the next minute. DO NOT MOVE. Record that final HR as well as the HR at the end of the one minute recovery.
    Cool Down:
    Up to 10 minute very easy run

  355. Twoxj

    A swim at lunch then a 1hr indoor spin with my Tri club.
    300 warm up
    6×50 (25 drill, 25 swim)
    2×50 kick
    4×100 R=10sec
    100 cool down

  356. Jose Hernandez

    Just in my 2nd week of training for a HIM in June: today I will swim 1250 yds before lunch, and tonight I will do 90 min intervals indoors in the bike. It’s still cold/icy in Minnesota!

  357. Mohamed Al

    Going to hop on the bicycle tomorrow and do 20 miles on a circuit course as I’ve been trying to rebuild my stamina and endurance. Then I’ll spend Sunday Afternoon working my core on a sailboat.

  358. Chad Hathorne

    1+2.+1+2+1 tempo run. +2@6:30 pace

  359. Last hard workout before truly tapering – 2 mi WU, 6 mi at threshold pace, 2 mi CD

  360. Benjamin Barrell

    My next run will be a nine mile recovery type run with the first 4 at a slow pace, picking up over the next 5 to race pace for the last … not very interesting, but coming of the back of a 16 min PB marathon I am happy with that!

  361. 15 mile taper run on 3/2 to finalize preps for the LA marathon 3/17. 1500′-2500′-1500′ elevation run. 7.5 miles up, 7.5 miles down.

  362. Gina

    To ride at least three hours on my new fat bike before the snow melts.
    Plus, strength training of one leg exercise, one upper body exercise, one core exercise and one additional exercise from one of the previous categories. At least three sets of six reps.

  363. Tim Vincek

    planning an 8 miler 10-15 seconds faster per mile than goal half marathon race pace

  364. Daniel M

    Saturday hammerfest followed by Sunday recovery ride.

  365. WU
    10 min 7/10
    2 min recovery
    2 min 9/10
    2 min recovery
    8 min 7/10
    2 min recovery
    4 min 8/10
    2 min recovery
    6 min 7/10
    4 min recovery
    6x 40 sec 9/10
    20 sec recovery
    2 min recovery
    6x 30 sec 9/10
    30 sec recovery
    2 min recovery
    6x 20 sec 10/10
    40 sec 2/10
    4 min recovery
    4 min 7.5/10
    1 min recovery
    4 min 7.5/10
    1 min recovery
    4 min 7.5/10
    CD and PUKE

  366. Susan

    Quick and dirty bike…
    15 mins warm
    then do 10×30 sec hard seconds at 90% effort (9 on 1-10 RPE scale) with 30-second spin recoveries.
    cool down

  367. Daniel

    Sunday morning workout:

    2:30h trailrunning with min.1000m altitude. and I want to try to do 100m of negative elevation in one minute! Could be interesting! (:

  368. Jameson W

    Raise LT
    Race Specific
    WU: 7′ wu. At 7′ add in a 30″ acceleration every 90″ (this is 30″ fast, 1′ recovery). You should be 13′ into the run by now.

    MS: Main set is 3 x 5 minutes at LT;
    #1 should have you ending your 5 minutes at just about mid-Zone 3.
    #2 should see you finishing right at Zone 4a.
    #3 should have you finishing right at Z5.

    Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.

    CD: After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes.

  369. Diana

    Today I will: 8 mile cycle to/from work, 3 mile run easy, 20 min core.

  370. I’m getting over a sinus infection so I’m going to run an easy, flat 9 miles sometime Saturday. I might run a little today too, just for fun.

  371. Rebekah

    Saturday: first-ever 20 miler. Looking forward to it!

  372. Mike

    Go to spin class and incorporate 5 muscle endurance intervals into the class. Do a recovery ride after the kids go to bed tonight.

  373. Kevin Birdsall

    Saturday running 10K, then rowing 10K on my concept2 indoor rower.
    Aiming for 40 minutes each piece.

  374. Juano

    3 x 2hr ride from today to Sunday on a really low intensity.

    Try to survive more than 20′ running tomorrow 🙂

  375. Dennis Steffensen

    I have decided to create new training habits from next week. I will alternately swim and run every morning before work. I expect that the swimming workouts becomes hard training, and the run will be easy training.

  376. Patrick

    An hour of cycling indoors, using TrainerRoad. Training session is named “Cardinal”.

  377. Eli

    Stair intervals. Go up and down the stairs as many times as I can after work. Building at work is 12 stories so I get completely wiped out going two steps at a time going up as fast as I can and going down counts as the rest stage.

  378. Bobby

    I have a 3-mile run included in my PFT this Saturday.

  379. Training for a hike up mount Whitney. 25 lb. pack. Starting at 6 miles per day, adding 10% each week. As fitness increases, I will need to scout out hiigher elevations in central and north PA.

  380. Tim H.

    I plan to setup the bike trainer and ride for 60 minutes.

  381. cecile Olson

    Kill my speed session tonight and do a 13m this week end!

  382. Jesper

    Some pool swimming and maybe a long run in the snow! I just hope the weather is good!

  383. After a major PR at the Philly Marathon, I’ve been running very little since. My next workout will be to simply build back strength and endurance so I can race a half marathon in May.

  384. Forrest

    Today I’ll be doing 5 minute running intervals for as long as my girlfriend can stand it!

  385. Katie S.

    As I’m recovering from a torn hamstring, I’ll be doing some low-impact workout tomorrow morning. 40 minutes on the elliptical, along with my PT circuit: leg lifts, hip flexor stretches, clamshell leg lifts, ab circuit, hip flexor strengthening circuit.

  386. Josh brooks

    35 minutes in the pool at the local YMCA ( perk of getting an hour lunch break )
    TRX Suspension training ( maybe 15-20 minutes )
    5k run local to my office ( if the rain stops in CT )

  387. Alex

    My next workout is a HIIT on the elliptical trainer. I’ll be wearing the Powercal so i can have a few ballpark wattage figures.

  388. Bernhard

    I have (had) planned for a fabulous 90 minute run in the most beautiful countryside near the sea in neighboring Sweden. Unfortunately, it is now not going to happen, unless the wife will push me around in a wheelchair. All because in a stroke of unfathomable misfortune I went and fell on an icy patch deep in the forest 4 days ago and broke my right ankle. On both sides. Now have 9 screws to fix it, and the only exercise I will get for a while will be on crutches.
    Better luck next winter, eh.

  389. Imola

    Recovering from a nasty flu, I am trying to run 5K again this weekend.

  390. Andy Buchanan

    25 mile LSR paced trail run from Arundel (Railway station) back to Brighton, UK. With map & compass, unfamiliar territory, learning to navigate!

  391. sandee shin

    Run 10 miles at a steady 7min/mile pace.

  392. Dave W,

    Think this Sunday will be a nice 10k through Stanley Park in Vancouver.

  393. Michael B L

    The weatherforecast finally predicts sunshine and a temperature over zero degres celcius.
    Tomorrow after work, 32km on roadbike, hard on hills.

  394. Alex H

    Track workout:
    3min walking
    7min easy jog
    5 x 1miles trying to make every mile the same in terms of pacing and split time. Break between miles should be about a third of the time it took you to run the mile. So if you ran a mile in 8min, then take about 2min30sec break between each mile.
    10min CD easy jog

  395. On Saturday: bike 120km, on Sunday: a (inter)club race of 70mins + 1 round. And the remaining days, I’ll bike to work, 60km per day.

  396. Robert Nguyen

    Tonights workout:
    25 mile bike @ avg 90 rpm cadence
    8 mile run @ Marathon pace (8:30)

  397. Pat sommo

    Run real FAST

  398. 1h 50′ long run on saturday preparing for the Asics Rio de Janeiro 21k, which is one month ahead. Rgds, Sergio, Brazil.

  399. Hill repeats on the bike. I’ll try to do 8-10 on a hill that takes 4-5 minutes to go up.

  400. Zachary Elliott

    Get on your Trek Madone and use your iBike iDash with Power (which I hate) in conjunction with your CycleOps SuperMagneto Pro trainer and your Garmin ANT+ USB stick to use TrainerRoad to watch SufferFest or Spinervals (and then Top Gear and maybe a little Walking Dead). No joke. You know how they talk about the Unifying Theory of Physics? I need a Unifying Theory of Gear like no other. Today is 2 hrs at 70% of my 310 FTP (don’t worry, I’m 86 kilos). Have fun!

  401. Colin

    12 miles with 6 x 1000 meter intervals at 5k pace.

  402. Justin

    I am planning a swim workout for tomorrow:
    300 yd warmup pace
    200 yd free, back, breast, free
    300 yd free, quick pace
    200 yd free, back, breast, free
    300 yd free, quick pace
    200 yd free, back, breast, free cool-down pace
    1,500 yds Total
    ** You can tell I’m not a swimmer 🙂 I need to learn how to put my workouts in proper swim workout lingo!

  403. Jenny

    12 mile run this weekend. Getting ready for CB 10 miler in early April!

  404. Oh let’s see… I have my FTP testing! Yikes! After a 3+ month vacation due to an injury I really don’t want to see how badly my power dropped!

  405. Dom

    Tuesday: last bit of speed work before my half.
    3x half-mile @ 6.50min/mile / 90-second rest

  406. Coming up this Sunday: 1:15 bike ride followed by 8×400 at 5k pace with 400 easy between each.

  407. I’m doing an easy 7-8 mile run today (which is rather boring, yes), so here’s my tempo run for next Tuesday:
    – warmup 1-2 miles
    – 3 miles tempo (8 minute/mile for me)
    – cooldown 1-2 miles
    I’m training for the LA marathon and currently in taper mode; just 17 days to go!

  408. George Stockman

    Strength: Push-Pull Pairs

    Chin-ups-Shoulder Press
    Lat Pull down-Incline BB
    Seated Row-Flat BB
    Bent Row-Decline BB
    Upright Row-Bench dips

    Aerobic: Bike ride 25 miles

  409. Tim Davies

    This evening after work I’ll be going out on my new Forme Axe Edge Sport … link to … it will almost be too mjucbh like fun to call it a work out.

    Saturday is the local rowing head race – so I’ll be out in a coxed 8 to do 16 minutes of hell on the river 😉

  410. Eric H

    Half-marathon on Sunday, goal is around 1:30:00

  411. Matt

    Tomorow morning. 6am
    1h20 run
    First 45 min easy then 2x10min at 90% max hr.

  412. DJV

    30 minute pool swim in the a.m.; deadlift, press, row, abs and a 20 min easy jog in the pm.

  413. Heather

    Track workout for the first week of marathon training:
    1 mile warm up
    4 x 800 progression by 15 seconds, 2 min jog in b/w
    1 mile cool down

  414. JRose

    Bike AE Intervals:

    :15 min W/U

    :07 sec MAX effort (>900W) :53 sec recovery

    :10 C/D easy spin

    Sounds easy doesn’t it? Just 7 second efforts, right?

    Try it.

  415. Thomas Lee

    Sufferfest….”The Blender”……1 hour and 40 mins of pain.

  416. Jon Husen

    Since I spent most of the winter caring for my pregnant wife, doing baby-prep, and working OT, I’m trying to rebuild my base. 1.5-2 hrs on the trainer while the wife naps/nests.

  417. Kathy

    Two hours of Computrainer fun on Saturday!

  418. Thomas D.

    Easy 10 km Run.
    Mostly flat, 1 small Hill

  419. Reno

    My favorite workout of the week is always my pyramid tempo run. I warm up at a slow comfortable recovery pace for 15 minutes and then perform the following:
    mile 1 @ 7:00min pace
    2min recovery jog
    mile 2 @ 6:45 min pace
    2min recovery jog
    mile 3 @ 6:30min pace
    2min recovery jog
    mile 4 @ 6:15min pace
    2min recovery jog
    mile 5 @ 6:30min pace
    2min recovery jog
    mile 6 @ 6:45min pace
    2min recovery jog
    *End with a 15 minute recovery jog*

  420. TIm Churchill

    Just a simple long slow run for me on sunday as i’m coming back into running any sort of distance after a period of niggling injuries.

    10 miles @ 9min/mile or less is the aim.

  421. John C

    60 minute run at zone 1-3. 5 minute walk warmup. After 15 minute run warmup at zone 1, do the following intervals:

    8 x 90 seconds at 5K race pace with 90 seconds easy jog recovery.

    5 minutes easy jog recovery.

    Then, 6 minutes at 5K race pace.

    Run remainder at high zone 2. Focus on smooth form and high cadence and try to reduce heart rate through running efficiency and deep belly breathing.

    Walk 5 minutes to cooldown.

    50 crunches and one 60 second plank.

  422. Matthias

    Coming from a lumbar spine syndrome, I’d like to do my first road bike ride this year in south Germany as the weather will get warmer and snow will disappear. Will be 2 hours with optimum (not too high) heart rate after the long winter.

  423. Alex

    Endurance Run
    WU: 10min Easy Z1
    MS: 30min Steady effort Z2/3
    WD: 5min Easy to finish

  424. Junkan

    Trying to work on my speed these weeks, so very simple: Once a week, 800meters at my 10kms race pace. Today was 7x800m, I will go up to 10x800m.


  425. Brian S

    15 mile road bike ride, followed by a 2 mile run.

  426. Jeppe

    Tomorrow I will do a session of indoor cycling at the local gym, seeing how it is still cold outside. Looking forward to the spring!

  427. il try to start by swimming 2 km after twisting my ankle really bad at trampoline training.

    link to
    link to

    your blogfan from Estonia

  428. Running workout (treadmill) for tonight includes a: 15min warm up, 30mins at a 90% HRM, then 15min warm down. Weekend plans may include XC skiing, but if it’s too warm in Calgary I may opt for a bike ride.

  429. Audra starting back into training… next up is the 8-min test!

  430. Jonny

    Saturday sparring sessions @ Tae Kwon Do followed by a 2.5 hour winter base ride. Since I’m getting older, it’s easier for me to receive my beatings first and to use the long ride to mentally and physically recover.

  431. Pikey

    I have registered for a few 5k obstacle runs this summer. In an attempt to increase my speed and stamina I have began interval training. Here is my next session:
    Warm up:

    10 minute Jog @ 7.8 MPH
    interval 1
    1 minute Run @ 9.0 mph
    2 minute jog @7.8mph
    interval 2
    1minute Run @ 9.0mph
    2minute Jog @7.8mph
    interval 3
    1 minute run @9.0mph
    2 minute jog @7.8 mph
    interval 4
    1 minute run @9.0mph
    2 minute jog @7.8mph

    I do this twice, skipping the warmup the second time. I started this 2 weeks ago and have already seen a difference in my speed and stamina on 3.5 mile runs. I am rather new to running, so if anyone has a suggestion on what to change I will happily take them.

  432. Training in Miami Beach board walk route for a 5K Race this coming sunday and also Running a Half marathon in 10 days (State Farm 13.1 Miami beach half marathon) Besides my regular day job taking photographs.

    Whenever you need a photographer here in Miami. Let me know I’m game!


    Andres Hernandez

  433. Just to get out and do 3 runs all 10K+



  434. James Hong

    10km run on Saturday with 6km/min pace, 5.5km hike to 823m a.s.l on Sunday

  435. Paul

    warm up
    5min @FTP on the trainer
    20 min all out FTP test

  436. Tim

    Saturday – 60 mile bike ride in the AM and an afternoon 30 min. pool sesh.

  437. patrick

    trainer road ride, a very dark place sunday

  438. Jason

    There is a gnarly dirt road Cat 4 climb by my house. The croad is filled ruts from water runoff and the times the gravel is almost like sand.
    My training is to keep riding that hill until I can make it with out needing to rest.
    link to

  439. Adam Buttacavoli

    I plan on hitting the pool 3 times next week to bump up my new tri training. Hoping for 1000 meters a day.

  440. Kerry Herbine

    Run for 4 straight days at 8 miles each with no knee pain.

  441. David Santino

    15′ warm-up with dynamic stretching
    10 mile run at HIM pace
    15′ cool down with static stretching

  442. Rhett

    My calf is a little tight, so an easy yet hilly 6.5 miler at lunch time followed by stretching.

  443. Crystal

    Tonight’s speed workout … 8 x 800 (90 sec RI) at 7:41pace … or as fast as my legs will go!

  444. Jon C

    I have my first race of the season (a winter half marathon) on Sunday, so I’m tapering for the week.

    I’ll be heading out for an easy 12k run over my lunch break in about 45min 🙂

  445. joel

    Run: warmup 20 minutes. 3×1600 @ 7:50. 10 minute cooldown.

    Thanks for the great giveaway!

  446. Interval and hill session scheduled for saturday: Training for the Full Flying Pig Marathon on May 5, 2013

    2 mile Warm up down belle meade blvd. to first light/intersection
    back to park @ 7:40 pace
    Run the 5.8 mile loop in Percy Warner Park (hills) at a comfortable pace
    finish that loop and start down blvd again @ 7:40 pace to first light/intersection
    Cool down is run the blvd back to park entrance.

  447. andrew nagy

    10 min. warm-up /400 RI / *200 RI
    *200@ 05:50
    400@ 05:50
    600@ 05:58
    800@ 06:00
    800@ 06:00
    600@ 05:58
    400@ 05:50
    200@ 05:50
    10 min. cool-down

  448. Peter Sumner

    Rome marathon in 2 weeks so I’m on my taper. This weekend I have a 7k race pace run at 4.10 per km then a 19k run at 4.30 per km. Nice and easy weekend!

  449. Marshall Hunt

    Run the Bockfest 5k in under 26 minutes.

  450. Liam

    Stage 1: 40 miles out, 50 min crit, 40 miles home.
    Stage 2: Empty the cupboards of all available food

  451. Training for a marathon. 20km steady paced run @ half marathon goal pace on Sunday.

  452. Arbra

    Long run (marathon distance) next saturday

  453. I’m slowly working up to a marathon, so this weekend holds 15 miles for me.

  454. Brian H.

    Taekwondo 3x during the week as cross training for core strength, flexibility, and explosiveness.

  455. Herbert Grasberger

    Run 10k in one hour, without having my heart-rate go through the roof.

  456. fanis kontantopoulos

    1 hr tempo run.
    w.u 10min
    15sec strides @1min x5 times
    1600m @ 84% max HR
    400m recovery
    repeat 5 times
    10min cool down

  457. Jill Hart

    I’ve been sick, so I”m working back up to full workouts. I need to hit at least 3 miles (running) on Saturday. And then get back to my 2mi – 2mi – 3mi schedule next week.

  458. RandySpiessens

    I’m training for the Marathon of April in Antwerp.

    This weekend I’m going to run 30K with a pace of 5min/km on a course that isn’t easy to run on..

  459. Gummee!

    I’ll do 2:

    Today’s ride: 90min easy ’cause yesterday’s ride was 3hrs of hills between Warrenton, Rectortown, Marshall and back to Warrenton

    Friday’s ride: 3hrs with CP Jumps:
    Warm up 30min Zone 1-2

    Then 3 sets of 5 CP Jumps (53×19 typically)
    5ea: From about ‘walking pace’ or maybe a bit quicker, ‘jump’ for 10sec all out. The idea is to continually increase leg speed while keeping the pressure on the pedals till the end of the 10sec
    Zone 1-2 between jumps (50sec)

    Rest 5min and repeat 2x+ more depending on the week of the training schedule

    Getting ready for ‘cross season I’ll typically do 2 seated and 2 standing. Once you get going, that 50sec is a very short time!


  460. Ewan Hardie

    this saturday’s ride is courtesy of TrainerRoad:
    90min done with 6*8min at 88-95 of FTP with 4min recovery in between. I will follow that by a short EZ paced run.

  461. Tanasut Rasmidatta

    On Saturday, I’m looking to cycle the Richmond Loop (Richmond BC). It’s a 65km loop, mostly flat, but it’s a good tempo workout, with a stop for coffee in Steveston. Cheers.

  462. Jake

    One hour interval on the trainer at 290 watts

  463. Paul S

    Capitalizing on and maintaining the post-Canadian Ski Marathon fitness and the big load of fresh snow with a 3+ hour classic ski hitting the backcountry singletrack trails in Gatineau Park both Saturday and Sunday. Fun times!

  464. Catherine

    Today I’m planning to do hill repeats on my bicycle in the rain for 30 minutes. But I will probably end up surfing for a few hours instead.

  465. Eric

    With 10 inches of fresh snow on the ground, I will be spending hours on my rollers wishing for spring to come.

  466. Neil G

    Swim – 400 w/u, 8×50 (15s), 400, 2×200, 400, 8×100 (20s) 100 c/d.

    Last night was a fun one, 20×400 on the track! It was 32 degrees and the track was partially covered in snow!

  467. Shateela

    My goal is to finish my ten mile race with an average pace of 9 min per mile … I have slowed down quite a bit since taking a few months off and it’s hard to get speed back! Last year I ran that distsnce much faster. Then after the ten mile race I have to do four more to stay on track for marathon training.

  468. JB

    Today I’m doing a 2 hour bike ride and making it a brick by running 30 minutes I should’ve done yesterday!

  469. Oliver

    Monday night 10k run with my local running club. 🙂

  470. Vincent

    Brick workout on Sunday
    -2hr bike ride zone 2 and high Candance 95-105
    -run. 10min wu
    6×1’30” all out 30″ easy
    10 cool down

  471. Shateela

    My goal is to finish my ten mile race with an average pace of 9 min per mile … I have slowed down quite a bit since taking a few months off and it’s hard to get speed back! Then after the ten mile race I have to do four more to stay on track for marathon training.

  472. Sundays workout is a 1.5 hour ride at my aerobic maximum (148bpm) then followed by a 30 minute tranisition run at the same heart rate. Yee Ha!
    Cheers Ryan

  473. Bert

    Well, I’m getting ready for a marathon training run now…

    3.22km in zone 2 HR

    4.83km pace 4:30min per km

    3 minutes rest

    4.83km pace 4:30min per km

    3 minutes rest

    4.83km pace 4:30min per km

    1.61km cooldown.

  474. jaroslaw

    on wendsday – 29km easy run, then 6km marathon tempo 🙂

  475. David

    I plan to do my first running exercise for more than a month due to my worst flue ever!

  476. Leeka

    Keuruu-Multia ski trip (40 or 50 km) on Saturday (link to

  477. Shateela

    My goal is to finish my ten mile race with an average pace of 9 min per mile … Then after the ten mile race I have to do four more to stay on track for marathon training.

  478. Dustin

    Today’s workout:

    Swim 1 mile, resting at 1/2 mile point.
    Stronglifts 5×5 weight program: Squat 5×5 @ 125; Bench 5×5 at 130; Barbell pull 5×5 @ 65.

  479. Gretchen

    Run 2 miles of intervals on the treadmill, with each run segment .2 faster than the one before.
    20 minutes in the weight machine room
    Run 2 miles of intervals on the treadmill with each run segment .1 slower than before (starting with the fastest pace.)

    I like to run outside and find the treadmill boring, so figured breaking it up with weights is how I can make it feel like an ‘advantage’ to be in the gym.

  480. Tony B

    Three hours early Saturday morning, running somewhere in the woods…

  481. Lora Barkenbus Fox

    An hour of tennis with Dad and an hour in the pool. A great multi sport Saturday!

  482. Brian kimberlin

    12x400s at the track, 30 second recovery

  483. Chris

    Complete a 10 mile bike + 4 mile run brick with out puking on my shoes or bonking. I can never avoid on or the other. There HAS to be some middle ground and I’m going to find it!

  484. Serge LeBlanc

    First open water swim this year when on vacation in the dominican.

  485. Diana Williams

    I’m training for a half marathon. My next long run puts me at about half the mileage – 6.5 miles.

  486. Matt

    VO2 max testing on Sunday—–yeah, it’s a workout!

  487. Joe Fitzgerald

    Cycling training for race season;
    FTP 305
    3x10min intervals just below threshold (95-99%FTP) + Endurance Mileage
    6min Rest Between Intervals.
    Total work out time will be 1 1/2 hours of enjoyment!

  488. Todd

    70k ride at a good pace and hard up the hills.

  489. michelle

    Give it all in a leg shredding, lung busting spin class from our completely sadistic instructor.

  490. DonQuix

    Nice long run on Saturday at Z3. Gotta love building that base!

  491. Leonardo Gaboardi

    Saturday: Biking 1h @33km/h
    then: 8k run

  492. Kasey

    20 mile Strave challenge opens up tomorrow, so I hope to knock that out this weekend. I would like to get a 2km swim work out in as well

  493. Charlie

    Run 90 minutes easy effort, 30 second building acceleration every 15 minutes

  494. Dan M

    My longest run of the year planned for Sunday…. 29k. For base building LSD I usually run 3k and then walk 100m while taking in fluids or fuel.