Swim
  • 19m 30s
  • 850.00 yards
  • 02m 17s /100 yards

Side Stroke - Continuous Swim

Run
  • 44m 41s
  • 5.22 miles
  • 08m 34s /Mi

Endurance Run
15 min Z1: 15:01.0 142
15 min Z2: 15:00.8 149
10 min Z3: 9:59.1 160
5 min Z1: 4:40.5 147 (145)

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 46m 28s
  • 5.47 miles
  • 08m 29s /Mi

Hill Run
Average HR uphills (6 total) was 155 with peaks in the low 160's
Downhills and flats averaged 143.

Swim
  • 12m 24s
  • 600.00 yards
  • 02m 04s /100 yards

Freestyle first length and then side stroke. Tried a couple of freestyle lengths in the middle but couldn't maintain and had to switch back to sidestroke.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 44m 03s
  • 5.00 miles
  • 08m 49s /Mi

Long Steady Distance
Mile 1: 8:54.5 142
Mile 2: 8:31.2 149
Mile 3: 8:53.3 146
Mile 4: 8:49.9 150
Mile 5: 8:53.2 150

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 1h 02m 23s
  • 7.00 miles
  • 08m 55s /Mi

Long Steady Distance
Mile 1: 8:53.8 139
Mile 2: 8:45.2 144
Mile 3: 8:44.8 149
Mile 4: 9:02.2 149
Mile 5: 9:13.9 147
Mile 6: 9:09.6 148
Mile 7: 8:34.1 153

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 47 Hours slept: 8 Overall Workout: 3
Bike
  • 25m 02s
  • 7.02 miles
  • 16.83 Mi/hr

Easy Bike Ride on the trainer. Average cadence was 90.

Run
  • 26m 28s
  • 3.00 miles
  • 08m 49s /Mi

Z1 Run with 4x50" strides.
Ran 1st mile as warm up and then at start of each half mile did a 50" stride.
Mile 1: 9:17.2 136
Mile 2: 8:43.1 146
Mile 3: 8:27.8 150

Swim
  • 12m 08s
  • 550.00 yards
  • 02m 13s /100 yards

Worked on my TI drills a bit. Then did a 12 minute steady swim.

Did an easy trainer bike ride while the wife was out for her run this morning.  Gave me a chance to warm up the legs a bit and stretch before I went for my run.  Three mile run with 50" strides after mile 1, 1.5, 2, and 2.5, maintaining my Z1 pace (~9:10 per mile) when not doing the strides.

Tonight is a swim workout as well.  Plan to work on my TI drills (Balance on my Back, Sweet Spot) for about 10 minutes and then do a 12 minute swim using my side stroke.

Well, this whole workout and doing Tri stuff has been going on for nearly 15 months.  I found my old notebook where I started recording data in January 2005.

                Jan. 2005                           Mar. 2006
Quad             25"                                     23"
Calf                                                          17"
Chest            44"                                     38.8"
Waist            46"                                     40.5"
Weight        244.5                                  198.4
Body Fat       26.5%                                 15.8%
Pant Size      40x34                                 34x34
5km              40-45:00 (?)                        22:15

 Progressing very well in my opinion.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 39 Hours slept: 8 Overall Workout: 3

tolefanjh's Training Log


 March 2006 
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