Haight2

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June 7

Swim
  • 55m
  • 2200.00 yards
  • 02m 45s /100 yards

WU: 100 swim easy. 50 kick easy. 100 swim easy. 50 kick moderate. 100 swim moderate.
MS: Start slow and decrease times for each 300:
3x300 (30”) at aerobic effort (slower than T-pace).
Kick 50 easy.
2x300 (30”) at aerobic effort (used buoy)

Run
  • 1h 15m
  • 8.00 miles
  • 09m 22s /Mi

WU: 10'
MS: Then 2x12' at Zone 2 - mid to high Z2 - 5' easy in between.
Then 1x at Zone 3 - 5' easy in between again. Then 5' at Zone 4
Ran out of time- packing for Colorado trip late

Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

June 6

Run
  • 28m
  • 3.50 miles
  • 08m /Mi

8 WU
10 hill sprints 30" ea
5' CD

Bike
  • 1h 31m
  • 32.00 miles
  • 21.10 Mi/hr

All aero. Intervals 8 minutes at 80 rpm and 150-155 hr
Spin at 120 hr for 3 minutes in between.
Hard hill in 4th gear on way home, (will get up it in big ring next time!)

June 5

Swim
  • 1h 05m
  • 2800.00 yards
  • 02m 19s /100 yards

WU: 300
MS: Then 4x200 pull with 30" rest.
Then 8x100 with 15" rest.
200 kick.
6x100 on 10" rest USED BUOY
CD: 100

Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. 'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

June 4

Bike
  • 1h 00m
  • 18.00 miles
  • 18.00 Mi/hr

Stationary spin

June 3

Bike
  • 54m 43s
  • 18.00 miles
  • 19.73 Mi/hr
Run
  • 20m 25s
  • 3.11 miles
  • 06m 33s /Mi
Swim
  • 16m 33s
  • 880.00 yards
  • 01m 52s /100 yards

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haight2's Training Log


 June 2012 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

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Totals

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  • April's totals
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  • 2012 totals