Seattle,WA 
Today
Sunny High 74FLow 52F
  • Temp: 72F
  • Hum: 44%
  • W: 4mph NW
SATURDAY
Sunny
High 79F
Low 56F
SUNDAY
Sunny
High 81F
Low 56F
MONDAY
Sunny
High 79F
Low 58F
TUESDAY
Sunny
High 74F
Low 56F
Bike
  • 49m
  • 12.00 miles
  • 14.69 Mi/hr

Bike Hill Repeats
Strength
55
WU: 15'
MS: Then 6x2' up a hill at 65-70 RPMS. Recover on the downhills. HR on the uphills can hit RPE 8. Keep RPE at 5-6 out of 10.
CD: 15'

Strength
  • 1h 15m

Period AA
Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'

Run
  • 20m
  • -----
  • -----

Run Base
Endurance
20
Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 50m
  • 2100.00 yards
  • 02m 22s /100 yards

Pacing
Speed
55
2225
WU: 500
MS: These are all done at an all out effort.
5x100 on 10" rest
10x50 on 30" rest
15x25 on 45" rest.
5x50 kick on 10" rest
CD: 100

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. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

Bike
  • 45m
  • 13.00 miles
  • 17.33 Mi/hr

Bike ME
Muscular Endurance
50
WU: 15'
MS: 5x3' w/ 1' RI:
#1 End at low RPE 7
#2 End at middle RPE 7
#3 End at upper RPE 7
#4 End at lower RPE 8
#5 Build to RPE 8 in first 45s and hold
CD: 15'

Strength
  • 1h 15m

Period AA
Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
PLUS Core #3 - 2x

Run
  • 1h 20m
  • 9.33 miles
  • -----

Run Base
Endurance
80
Run on a flat course or treadmill. Keep RPE at 5-6 out of 10. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Bike
  • 22m
  • 6.07 miles
  • 16.55 Mi/hr

Bike Base
Endurance
30
Ride on a flat course. Keep RPE at 5-6 out of 10.

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.

Swim
  • 52m 32s
  • 2250.00 yards
  • 02m 19s /100 yards

Form Swim
Speed
50
2200
WU: 300 w/drills.
MS:
20x50 RPE 8, on 20" rest
10x50 sprint first 25, easy 25 on 15" rest
300 RPE 9
CD: 100

Bike
  • 1h 50m
  • 32.30 miles
  • 17.62 Mi/hr

Bike Base
Endurance
120
Ride on a flat course. Keep RPE at 5-6 out of 10.

Run
  • 18m 45s
  • 2.21 miles
  • 08m 28s /Mi

Run Brick
Strength
20
Run 20' on a flat course or treadmill after bike workout. Keep RPE at 5-6 out of 10. Stretch when done and add in Core 1, 2 or 3.

Speedracer'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
Time
  • Eastside Triathlon - Relay (Triathlon)
    7/9/2017 Issaquah, Washington
  • May's totals
  • April's totals
  • 2017 totals
  • 2016 totals