The Journey is the Destination

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December 10

Run
  • 30m
  • 3.00 miles
  • 10m /Mi

Base 2
Easy Run

Run at easy pace. Add in a few strides.

Ran on the treadmill during lunch at LTF.

Swim
  • 45m
  • 1950.00 meters
  • -----

Base 2
Test

Following a standard warmup, swim 3x300 30"RI. Swim each 300 fast, but at a pace that can be maintained for each 300. The time for the 300s should be within 10" of each other. Average the time for the 300s and convert to a per 100 time. This is T-pace.

WU
300
2x100 20"RI 25lt, 25rt, 50 swim
1x100 kick

Main Set
3x300 30"RI (5:17, 5:25, 5:21)
1x50 easy
1x200 free, breast, back, free

CD
200

Based on this test, my T-pace is 1:47/100m. Got some work to do!

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    20
    20
    0
    0
  • ABS - Crunches (FB)
    1
    20
    20
    0
    0
  • ABS - Obliques
    1
    20
    20
    0
    0
  • BACK - Bent-Arm Lat Pulldowns
    2
    12
    12
    25
    25
  • BACK - Seated row
    2
    12
    12
    95
    95
  • BACK - Straight Arm Lat Pulldowns
    2
    12
    12
    70
    70
  • BICEPS - Machine Curls
    2
    12
    12
    45
    45
  • CHEST - Flat Bench - Machine
    2
    12
    12
    85
    85
  • CORE - Back Bridges
    1
    10
    10
    0
    0
  • CORE - Back Extensions (FB)
    1
    20
    20
    0
    0
  • CORE - Heel Touches
    1
    20
    20
    0
    0
  • CORE - Prone Planks
    1
    1
    1
    0
    0
  • CORE - Russian Twist (FB)
    1
    20
    20
    0
    0
  • CORE - Side Planks
    1
    1
    1
    0
    0
  • CORE - Superman
    1
    1
    1
    0
    0

AA Phase + core and abs

December 9

Run
  • 28m 03s
  • 2.88 miles
  • 09m 44s /Mi

Base 2
Easy Run

Run at easy run pace.

Bike
  • 55m
  • 15.60 miles
  • 17.02 Mi/hr

Base 2
Jorge Plan

WU
10' z2
5' as 30"z4/30"z2

Main Set
3x5'@z4 RI1'z2
1x12'@z3

CD
10'z2

I almost blew off the Jorge intervals tonight and just rode easy. White Rock is this weekend and I figured I needed to rest up. But, once on the bike trainer, riding easy seemed too boring. Thus the intervals.

Sport
  • Stretching
  • 20m

Stretching and TP

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

December 8

Swim
  • 1h 00m
  • 2100.00 meters
  • -----

Base 2
Drills

Main Set
300 easy
4x100 20"RI 25lt, 25rt, 50 swim
4x50 20"RI kick
4x100 20"RI 50 skate, 50 swim
2x50 20"RI kick
2x200 20"RI build
4x25@30" fast

CD
200

Strength
  • 1h 00m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Bicycles
    1
    20
    20
    0
    0
  • ABS - Crunches (FB)
    1
    20
    20
    0
    0
  • ABS - Obliques
    1
    20
    20
    0
    0
  • BACK - Bent-Arm Lat Pulldowns
    2
    15
    15
    25
    25
  • BACK - Lateral pull-downs
    2
    15
    15
    70
    70
  • BACK - Seated row
    2
    15
    15
    95
    95
  • BICEPS - Machine Curls
    2
    15
    15
    40
    45
  • CHEST - Flat Bench - Machine
    2
    15
    15
    85
    85
  • CORE - Back Bridges
    1
    0
    0
    0
    0
  • CORE - Back Extensions (FB)
    1
    20
    20
    0
    0
  • CORE - Prone Planks
    1
    1
    1
    0
    0
  • CORE - Russian Twist (FB)
    1
    20
    20
    0
    0
  • CORE - Side Planks
    1
    1
    1
    0
    0
  • CORE - Superman
    1
    1
    1
    0
    0

AA Phase + Core & Abs

Skipped leg workouts because my legs are sore from running this past weekend. My calfs are especially sore. Not sure why. Never had that happen before.

December 7

Run
  • 57m 45s
  • 6.79 miles
  • 08m 30s /Mi

Base 1
Tempo

15' WU. 30' tempo run. 15' CD.

December 6

Run
  • 1h 21m 07s
  • 9.09 miles
  • 08m 55s /Mi

Base 1
Steady State run

Warm up 10'. Then run 1 hour at 7:42-7:55. 10'CD

Michele and I ran together. We headed out 4th Army rd and to the park on Legacy. I ran with her for 10' then went into my steady state run. This was fun run. I kept looping back to meet her; I ran circles around the park to meet up with her. I think all that looping back killed my steady state pace. But that's OK. I had fun.

December 5

No workouts for me today.  Recovering from last night.  Every year the company I work for throws a customer appreciation party at Christmas time.  We rent out the Dallas World Aquarium for the party.  It's a great venue for a party.  The guests can walk around the Aquarium and see the exhibits.  This is much more unique than renting out a ball room at a hotel.  Lots of food and drink.  A couple of different bands playing.  About 400 customers show up.  It's THE party in Dallas that everyone in my industry looks forward to. 

December 4

Bike
  • 56m 51s
  • 14.80 miles
  • 15.62 Mi/hr

Base 1
Jorge plan

WU
10'@z1-2

Main Set
2x18'@z3 RI4'@hi z2

CD
10'@z1

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zia_cyclist's Training Log


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