Bike
  • 1h 22m 40s
  • 24.00 miles
  • 17.42 Mi/hr
Run
  • 1h 25m 27s
  • 6.21 miles
  • 13m 46s /Mi
Swim
  • 44m 20s
  • 1500.00 meters
  • 02m 57s /100 meters

Swim
  • 32m 33s
  • 1200.00 meters
  • 02m 43s /100 meters

Speed
WU: 300 & 6x50 on 10" rest.
MS: 4x100 on 20" rest.
CD: 200

Today is an off day in prep for Sunday's race.  I am starting to get excited/nervous.  This should be a fun weekend, as we have family that lives on Lake Greenwood, so we are all heading down to their house Saturday and hanging out.  Then Sunday having the race.

  • Health data: Sleep: 4
Run
  • 15m
  • -----
  • -----

Speed/Efficiency
15' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Took one of my dogs, Mia, with me for this mornings short jog.  She really enjoyed it, and so did I.  A few more days until Festival of Flowers, my first Olympic distance Tri (only my second tri overall).  This is going to be fun!

  • Health data: Sleep: 4
Swim
  • 40m
  • 1280.16 meters
  • -----

Speed
WU: 300 & 6x50 on 10" rest.
MS: 6x100 on 20" rest.
CD: 200

Was up all night last night due to a work emergency.  Took a long nap this afternoon, spent time with the family and headed to the pool at 8.

Bike
  • 40m 28s
  • 12.56 miles
  • 18.62 Mi/hr

Big Gear / Power
WU: 5'
MS: 10x1' sprints - start standing and then sit, with 2' recovery.
CD: 5'

583 Calories burned.

Run
  • 15m
  • 1.20 miles
  • 12m 30s /Mi

Endurance
Run 15' on a flat course or treadmill. HR in Zone 1-2. Focusing on form and running pretty. Stretching afterward.

Strength
  • 15m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Oblique Leg Extensions
    1
    15
    15
    0
    0
  • ABS - Obliques
    1
    15
    15
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Crunches (FB)
    1
    25
    25
    0
    0
  • CORE - Elbow Bridge (FB)
    1
    10
    10
    0
    0
  • CORE - Level 1 Drills from Insanity
    1
    4
    4
    0
    0
  • CORE - Reverse HyperExtension (FB)
    1
    20
    20
    0
    0
  • CORE - Superman (FB)
    1
    15
    15
    0
    0
  • CORE - Supine Leg Curl (FB)
    1
    15
    15
    0
    0

unixtool's Training Log


 June 2010 
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