Run #1
  • 15m
  • 1.50 kms
  • -----

race warm up

Run #2
  • 52m 37s
  • 10.05 kms
  • 05m 14s /KM

big PB...5 minutes. Nice

Bike
  • 2h 30m 02s
  • 55.52 kms
  • 22.20 KM/hr

last long trainer ride done. Some low cadense intervals....good ride

Swim
  • 50m
  • 2050.00 meters
  • -----

Warm up:
a) 100m easy
b) 10 x 75 drill of 50 drill / 25 swim with :15 rest
- during the 25 swim think about the skill you worked on in the drill and focus on it while swimming
- Drill choices = 6 or 3 kick roll / extended dog paddle / fist drill / double skull / arm lead side kick /
Main Set: Complete the main set on your calendar -1000m
Cool down: 200 - 300m easy swim

Swim
  • 50m
  • 2100.00 meters
  • -----

2100m pacing swim:
WU: 200 swim easy & 100 drill of choice - done as 25 drill, 25 swim, 25 drill, 25 swim
Main Set: 1600m
NOTE: record swim times for each set as the goal is to maintain time in the second set.
Set 1: - 100 swim :10 RI
- 200 swim :10 RI
- 300 swim :10 RI
- 500 swim – hardest effort
Rest 2 minutes.
Set 2: Hold pace same pace as first sets.
- 300 swim :10 RI
- 200 swim :10 RI
- 100 swim :10 RI
Cool Down: 4 x 50 easy - done as 25 backstroke, 25 swim

Run
  • 1h 20m 19s
  • 12.50 kms
  • 06m 26s /KM

windy river run after work...little GI issues

Swim
  • 1h 00m
  • 2450.00 meters
  • -----

Warm-up: 200 m easy swim
Drills: 400m
• 3 x 50m catch-up
• 3 x 50m arm lead side kick no fins
• 100 yards sighting drill (Sight ever 4 - 6 strokes)
Power-interval set:
Interval description is below.
• Intervals 1-4 pull with paddles;
• Intervals 5-8 swim focusing on high elbows and catch
Sprint-interval set:
• 9 x 100 rotating a 50-yard sprint through the set
• Interval No. 1: 50 sprint, 50 race pace
• Interval No. 2: 25 race pace, 50 sprint, 25 race pace
• Interval No. 3: 50 race pace, 50 sprint
Cool-down: 150m easy swim

Bike
  • 1h 20m
  • 30.00 kms
  • -----

not clue on distance really. Bike class into and easy run off the bike

Run
  • 20m
  • 3.00 kms
  • -----

well earned day off if i do say so myself

TrevorC's Training Log


 April 2010 
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