Bike
  • 1h 11m 59s
  • 17.74 miles
  • 14.79 Mi/hr

Neuse River Trail

Sport
  • Funtional Strength
  • 30m

Foam rolling and softball rolling
Foam roller back stretches
T-spine
Hip flexor
Ankle mobility
Single leg lowering
Straight leg bridge
Brettzel

 

Swim
  • 1h 02m 29s
  • 2650.00 yards
  • -----

YMCA Swim
200 swim w/u
100 kick
00 paddle pull with PB at ankles

Pre set:
3 x thru
- 1 x 50 6/3/6 drill @15 seconds recovery
- 1 x 25 as 12.5 FAST x 2 rest 10 seconds between the 12.5's ( fast kick, turnover) @15
- 1 x 25 EZ @20


Main Set:
Broken mile (1650 yards)
Swim 11 lengths, take 10 seconds rest, swim 10 lengths, take 10 seconds rest, swim 9 lengths and so on until you finish with 1 length.
Deduct 1:40 seconds off the swim time, what was the timed mile time?

Cool down:
200 EZ with paddles

= 2650 yards

Sport
  • Funtional Strength
  • 30m

Foam rolling and softball rolling
Foam roller back stretches
Plank diagonals
Brettzel
Hip flexor
Ankle mobility
T-spine
Prone quad stretch
Seated spinal twist

Run
  • 55m 52s
  • 5.84 miles
  • 09m 34s /Mi

Track workout at Martin Middle School.

Warm up then

20 x 200m at Z5b-c pace.

Recover by jogging easily for 100m after each taking the same amount of time as the preceding 200m.

1 mile run or walk cool down.

Jackie said, "The purpose of this session is to force your run mechanics to become more efficient due to the nature of the pace."

Bike
  • 1h 15m 34s
  • 21.60 miles
  • 17.15 Mi/hr

15 min warm up

2 x thru
- 4 x 45 second single leg drills @ 85-90rpm keeping the upper body still,
- 120 seconds easy effort @ 85-90rpm between intervals
- 6 x 45 second spin ups to 100rpm keep bouncing minimum,
- 120 seconds easy between.

Cool down with remaining time.


√ Trainer ride on tap later today.  More drills!

Swim
  • 35m 10s
  • 1600.00 yards
  • 02m 56s /100 yards

Morning Swim at the Y

Warm up:
200 swim
100 kick
300 paddle pull

Pre set:
4 x 50 as
- 25 as 12.5 scull/12,5 build swim
- 2 x 12.5 FAST! with 10 seconds rest between them @30 seconds recovery

Main Set:
8 x 25( every 4th one FAST! ) @20
6 x 25 ( every 3rd FAST!) @20
4 x 25 ( every other FAST!) @20
2 x 25( last one FAST!)
100 EZ swim

Cool down 200 swim with fins and paddles

= 1600

Sport
  • Funtional Strength
  • 30m

Foam rolling and softball rolling
Foam roller back stretches
T-Spine
Hip flexor
Ankle mobility
Single leg lowering
Straight leg bridge
Brettzel

Swim
  • 30m
  • -----
  • -----

Swim lesson

Run
  • 45m 40s
  • 2.75 miles
  • 19m 51s /Mi

Rainy day skills and drills session at the Y. I did most of the drills on the indoor track. I didn't want the rain to make me rush through them.

Warm up run of a mile or so

Marching cross crawls
High knees
Butt kicks
A Skips
B Skips

Tire pulls outside in the rain

Then back inside to run a half mile or so followed by a cool down walk.

 

Recovery week

jmkizer's Training Log


 May 2017 
SunMonTueWedThuFriSat
  1 2 3 4 5 6
7 8 9 10 11 12 13
14 15 16 17 18 19 20
21 22 23 24 25 26 27
28 29 30 31   
 
Time
Distance
  • May's totals
  • April's totals
  • 2017 totals
  • 2016 totals