Run
  • 39m
  • 5.05 miles
  • 07m 43s /Mi
Bike
  • 1h 24m 48s
  • 22.14 miles
  • 15.67 Mi/hr

aerobic ride

Bike
  • 30m
  • 7.00 miles
  • 14.00 Mi/hr

aerobic ride

Swim
  • 1h 00m
  • 2000.00 meters
  • 03m /100 meters

lots of drills. Focused on breathing out when face down. This seemed to help my stomach issue. No cramps afterwards.

Run
  • 29m 14s
  • 3.00 miles
  • 09m 44s /Mi

aerobic run
Lap 1 10:34 @ 133bpm
Lap 2 08:59 @ 147bpm
Lap 3 09:08 @ 138bpm

Run
  • 38m 34s
  • 4.04 miles
  • 09m 33s /Mi

aerobic run

Swim
  • 1h 00m
  • 1500.00 meters
  • -----

First day back at Total Immersion Castle Rock Masters.

Just focused on drills today:
Zipper Switch, Double Zipper Switch, and triple zipper switch
My timing is a bit off, I noticed I was starting to lengthen my arm before initiating with my kick and rotate

should be kick first then rotate then lengthen my arm. I can tell when I'm not doing this because I don't produce a smooth and productive glide after my stroke, this should be effortless.

So My goal for IMAZ is to swim the 2.4 miles in an hour. Spoke with my masters coach about this and he feels, I should be able to do this.


  • Health data: RHR: 62
Bike
  • 58m 36s
  • 15.00 miles
  • 15.36 Mi/hr

spin class. Felt tired.

  • Health data: RHR: 59
Run
  • 51m 42s
  • 5.00 miles
  • 10m 20s /Mi

1st MAF test

WU 1 mile @130 11m 30s
Mile 1 @148 09:12
Mile 2 @149 09:37
Mile 3 @149 09:52
CD 1 mile @133m

Bike
  • 54m 50s
  • 15.00 miles
  • 16.41 Mi/hr

3sportthing's Training Log


 April 2009 
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