Swim
  • 32m
  • 2250.00 yards
  • -----

300 wu
The mile 23:11 new PR. 1:23 per 100 yd avg. My pacing was not good. way to fast at the start nothing at the end. The endurance is there, I need to learn to deal it out properly.
300 cd

Run
  • 54m 17s
  • 7.99 miles
  • 06m 47s /Mi

solid run tonight. I start better if I run in the afternoon or night compared to mornings.

Bike
  • 1h 30m 30s
  • 31.22 miles
  • 20.70 Mi/hr

Alameda creek. took it pretty easy. Big day of volume

Swim
  • 1h 11m 40s
  • 3900.00 yards
  • -----

1000 free
300 kick
500 pull
3x100 as 3x25 on :25 1x25 non free on :30
1500 pull breath every 3rd
100 race from the blocks 1:08
200 cd

Strength
  • 1h 30m

10 min wu on spin bike
1 circuit various exercises bike in between as recovery
5 circuits 10-15 reps per. leg press standing, hot feet, plyo jumps. kettle ball, ropes. I will have to get a better description of exercise names. Great core workout. Left arm and leg much weaker. lots to improve on.

Run
  • 54m 46s
  • 7.98 miles
  • 06m 52s /Mi

mission blvd. little extra effort on the last 4 miles

Swim
  • 1h 19m 47s
  • 2850.00 yards
  • -----

x2
150 free,100 breast, 50back
300 pull
4x 4x25 as 3x25 free 1x25 other
Heart rate vs effort test as follows 8x100 70%,80%,90%,100%,100%,90%,80%,70%. 3 50's mixed in there hr after each 100 at :20sec. intervals. I think we are looking for how fast the heart recovers at each effort level. I f'ed up a couple of these, I've gotten used to a HRM doing this for me.
600 straight ez.
short on yardage but good intense work out

Swim
  • 1h 02m 16s
  • 3300.00 yards
  • -----

5x100 on 1:30 wu
6x75 kick middle 25 board vertical
8x200 pull on 3:00 50 build 100 hold 50 fast
100 ez
4x75 fast
300 cd

Run
  • 1h 05m 17s
  • 9.49 miles
  • 06m 53s /Mi

Mission through Niles.

Bike
  • 2h 04m 41s
  • 43.68 miles
  • -----

Alameda creek down Mission and back

Run
  • 19m 45s
  • 2.97 miles
  • 06m 39s /Mi

ROTB all was good felt strong

Total 13 hr 29 min

S:  
12600.00 Yd
4h 00m
B: 
113.82 Mi
5h 33m 01s
R:  
28.26 Mi
3h 56m 24s

 

Bike
  • 1h 22m 05s
  • 27.00 miles
  • 19.74 Mi/hr

spin class plus wu

The Trooper's Training Log


 August 2012 
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