Bike
  • 1h 00m 30s
  • 17.47 miles
  • 17.33 Mi/hr

Power stuff on the trainer. This was the main set:

2 x thru
12:00 minutes Over Under done as

2:00 at RPE 8/10
1:00 at RPE 9/10
2:00 at RPE 8/10
1:00 at RPE 9/10
2:00 at RPE 8/10
1:00 at RPE 9/10
2:00 at RPE 8/10
1:00 at RPE 9/10

5:00 EZ recovery spin before starting round 2.

Strength
  • 1h 00m

Strength stuff.


√ Trainer ride tonight.

Swim
  • 1h 14m 41s
  • 3100.00 yards
  • -----

WU:
300 swim, short dog every 3rd 25 of each 100,
200 kick with fins as your choice
200 paddle pull with PB at ankles

Preset:
2 x 50 as scull drill /swim : 15.
2 x 50 as short dog/swim :15
4 x 25 desc on :40

Main set- all at a steady 70-75% effort
4 x
- 400 :30 seconds rest between each, alternate as swim or paddle pull.
- 1 x 100 build to fast : 60 between going into the next 400

I'd love to report some nice, even pacing on the 400s but I was all over the place this morning!

CD:
100 EZ

Run
  • 45m 16s
  • 4.22 miles
  • 10m 43s /Mi

Skills and drills run. Will update with the drills (and links) later.

15 minute warm up, 15 minutes of drills, 15 minute run.


Passed the exam on Friday so that's a good thing!

Skills and drills run on tap this evening. I hope that it stops raining/sleeting. I really don't want to have to get soaked for this :-( 

UPDATE: It was rain/sleet when I was driving home but switched over to mostly snow for my run! Yeah! Still a little sleet stinging my face but much more pleasant than a soaking rain!


Drills

Marching cross crawls
Karaoke
Butt kicks
A Skips
B Skips
Tire Pulls

Run
  • 1h 28m 20s
  • 9.13 miles
  • 09m 40s /Mi

Umstead run.

Include 2 x 8 min Z3 (HR) over a rolling terrain, take 5 min Z2 effort between.

Sport
  • Physical Therapy
  • 15m

Bike
  • 3h 05m 24s
  • 51.60 miles
  • 16.70 Mi/hr

8 x 3 minutes at your lactate threshold power numbers @ 95rpm

Strength
  • 55m

Swim
  • 1h 04m 35s
  • 2600.00 yards
  • -----

Whole lotta Tarzan

Bike
  • 1h 00m 13s
  • 17.87 miles
  • 17.81 Mi/hr

Aerobic Threshold Steady State (with some single leg drills)

Run
  • 32m 04s
  • 3.42 miles
  • 09m 23s /Mi

Transition run


√ Brick tonight

Brain fried. More training tomorrow. Exam tomorrow afternoon.

Swim
  • 1h 01m 50s
  • 2900.00 yards
  • -----

Endurance ladder
WU:
200 swim,
200 kick with fins

Preset:
2 x thru
2 x 25 hat drill :15
2 x 50 as 25 6 kick/3 switch/6 kick, 25 swim :15

MS:
400 paddle pull at a comfortable effort :15 rest
4 x 100 @ 70% effort :20
300 paddle pull at a comfortable effort :15 rest
3 x 100 @ 80% effort :20
200 pull at a comfortable effort :15 rest
2 x 100 @ 90% effort :30
100 pp at a comfortable effort
1 x 100 GO!!

CD: 200 EZ swim

Bike
  • 1h 01m 01s
  • 22.17 miles
  • -----

Trainer ride with a zillion 30 second and one minute intervals


I'm in technical training the rest of the week. My head might explode!

√ Oh, and a trainer ride on tap tonight.

jmkizer's Training Log


 March 2018 
SunMonTueWedThuFriSat
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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
  • Ironman Chattanooga (Triathlon)
    9/30/2018 Chattanooga, Tennessee
  • Ridgewood Turkey Trot (Run)
    11/22/2018 Raleigh, North Carolina
  • September's totals
  • August's totals
  • 2018 totals
  • 2017 totals