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Allen,TX 
Today
Sunny High 82FLow 65F
  • Temp: 70F
  • Hum: 73%
  • W: 0mph N
THURSDAY
Thundery outbreaks in nearby
High 86F
Low 69F
FRIDAY
Sunny
High 86F
Low 65F
SATURDAY
Sunny
High 87F
Low 70F
SUNDAY
Sunny
High 86F
Low 69F

June 20

Run
  • 1h 00m
  • 5.58 miles
  • 10m 45s /Mi

Run Pacing
Pace
60
WU: 10'
MS: 5x5' Z4-5a. RI: 3'. Try to run right at your LT.
CD: 13'

_____________________

Run workout mile splits:

Interval

Dist. (miles)

 Time (pace)Ave. HR Max. HR Tot. Cals. 

 Notes

 1

.62

5:07(8:14)

169

 173

91

 

 2

.59

4:59(8:28)

169

177

84

 

 3

.59

5:00(8:31)

170

175

84

 

 4

.57

5:00(8:43)

 171

 178

81

 

 5

.60

 5:01(8:24)

172

179

85

 

June 19

Bike
  • 59m 15s
  • 17.10 miles
  • 17.32 Mi/hr

Bike Hill Repeats
Strength
70
WU: 15'
MS: 10x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.
CD: 15'

Hills were a little shorter than 2:00.

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    2
    15
    15
    0
    0
  • ABS - Crunches, Lying Oblique
    1
    15
    15
    0
    0
  • BACK - Pulldowns - Medium Grip
    1
    12
    12
    90
    90
  • BACK - Straight Arm Lat Pulldowns
    1
    12
    12
    40
    40
  • BICEPS - DB Curls
    1
    15
    15
    22
    22
  • CHEST - Flat Dumbell Press
    1
    15
    15
    35
    35
  • LEGS - Gluteal Body Raise (bridge)
    3
    10
    10
    0
    0
  • LEGS - Hamstring Bridge
    2
    15
    15
    0
    0
  • SHOULDERS - Bent-over raise
    1
    15
    15
    12
    12
  • SHOULDERS - Military DB
    1
    15
    15
    22
    22
  • TRICEPS - Dumbell Kickbacks
    1
    12
    12
    15
    15

June 18

Run
  • 45m
  • 4.00 miles
  • 11m 15s /Mi

4:15p. 90*, WINDY!!

Run Base
Endurance
Run 45' on a flat course or treadmill. Keep HR in Zone 1-2.

Concentrated on form - footstrike, turnover, posture, arm position.

Pace a little slower due to paying attention to form, and the frickin' heat!

Swim
  • 1h 15m
  • 3017.52 meters
  • -----

w.u.
1x200 swim
1x200 kick
1x200 swim 25easy/25fast
(600)

transition:
8x50 moderate @ 10" RI

m.s.
1x400 pull. bilateral breathing. rest 1 minute
6x150 free on 3:00 - consistent pace
8x100 free, broken at 50 for 5sec. on 2:00
On the last 100 rest break 10sec @ 75, then breathe as few times as possible the last 25.

c.d.
1x200 swim. focus on great technique - get out of the pool with good muscle memory.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands. 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 17

Bike
  • 4h 34m 49s
  • 80.28 miles
  • 17.53 Mi/hr

Out and back course - mostly flat with rollers, except for the first and last 5-7 miles which had some pretty good hills. At the end of an 80 mile ride, they were the last thing I wanted to do.

The 40 miles out was great. Then I turned back into what had developed into a 10-15 mph headwind with gusts. Winds were calm when I started, so I didn't get a whole lot of tailwind benefit until about the last few miles outbound.

Overall, I'm pretty pleased. Especially that I was able to keep my ave. HR in high Zn. 1/low Zn. 2. Except for the last 10 miles or so. :)

June 16

Run
  • 52m 42s
  • 5.00 miles
  • 10m 32s /Mi

Mostly run/walk during the last half.

Intended to do the long ride today, but rain cancelled that so I did a long run instead.

June 15

Bike
  • 51m 19s
  • 14.60 miles
  • 17.06 Mi/hr

S1b. Spin-ups. Ride on a flat road or trainer. Warmup for 15 minutes. Slowly spin up to max rpm over 30 secs. When you begin to bounce, back off, and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED!

Going to dial-up land this weekend, so no BT.  Have a great weekend everyone!

Here's the best pic from the Metroplex Sprint Tri this past Sunday:  (yeah, I know.  I still have to do my RR.)
http://www.partypics.com/ver2/ViewImage.aspx?OrderNo=26223019&Roll=00002&Frame=0300

 

June 14

Run
  • 26m 31s
  • 2.50 miles
  • 10m 36s /Mi

7:30a. 78*, calm.

Maintain steady pace in Zone 2. At bottom of zone 3, recovery walk to top of Zone 1.

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jcagg90's Training Log


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