Haight2

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July 8

Swim
  • 21m 52s
  • 1380.00 yards
  • 01m 34s /100 yards
Bike
  • 35m 31s
  • 14.50 miles
  • 24.48 Mi/hr
Run
  • 19m 57s
  • 3.10 miles
  • 06m 26s /Mi

HR spike was just on hill up to bridge with 1 mile to go.
Sprinted up to my AG competitor who went past on flat.

July 7

Bike
  • 2h 20m
  • -----
  • -----

After 20' wu, ride a rolling course, 2x the following (40' at IM HR/ and 20' at Half IM HR). Half IM HR should be about Zone 3 and IM HR is Zone 2.

July 6

Swim
  • 1h 00m
  • 3000.00 yards
  • 02m /100 yards

WU: 300 warm up, swim 8x50 on 20" rest.
MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal IM Pace. For example, if the goal is 1:00 swim at IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace.
CD: Get a nice easy 300 cool down.

Actively focus on recovery today: 1) stay off of legs all you can, 2) watch nutrition closely (healthy carbs, lean protein, and good fats), 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

July 5

Swim
  • 1h 00m
  • 2500.00 yards
  • 02m 22s /100 yards

WU: 200 free, 100 kick.
4x100 done as 25 kick, 25 R arm only, 25 L arm only, 25 free.
6x100:
-Odds: 25 kick, 25 R arm only, 25 L arm only, 25 free
-Evens: 25 swim, 25 kick, 25 pull, 25 swim.
MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses. 8x100 @ T-pace (10”). 8x50 @ T-pace (10”).
CD: 200 easy.

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

Ride primarily at 1-2 zones on stationary

Kick (Regular)- Kickboard Kick or Kick on Back with hands over head, fingers locked. SAD – Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. '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.

July 3

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

15' warm-up building to Zone 3 then 2x15' at 1/2 IM effort - pedal very easy for 3' in between the sets, 5' cool-down.

Run
  • 45m
  • 6.00 miles
  • 07m 30s /Mi

Brick intervals. Warm up +
7 minutes after bike; Then 5x3 minutes with 3 minute recovery interval at 6:30 pace
Last interval at 5:30 pace
Build into 160-165 and recovered to 120.
Hit Max 171 on last set

Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

July 2

Swim
  • 1h 00m
  • 2500.00 yards
  • 02m 22s /100 yards

WU: 300 & 6x50 on 10" rest.
MS: 10x100 on 20" rest.
500 pull
200 cd
Really felt easy, breathing and balance was great.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    2
    12
    12
    50
    50
  • BACK - Seated row
    2
    12
    12
    100
    100
  • LEGS - Hamstring curl
    2
    12
    12
    75
    75
  • LEGS - Leg Press
    2
    12
    12
    125
    125

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haight2's Training Log


 July 2012 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

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Totals

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals