Swim
  • 30m
  • 1200.00 yards
  • -----

Swim lesson
200 warm
200-2:52
200-2:52
8 X 25 @ 21 with :10 rest
200-3:01
200 cool

Run
  • 1h 15m
  • 9.25 miles
  • 08m 06s /Mi

Pretty tough workout.
2.5 mile warm up at about 8 minute pace
1 mile at 7:20 with 4:00 recovery
1 mile at 7:05 with 4:00 recovery
1 mile at 6:45 with 4:00 recovery
1/2 mile as hard as I could go
1.5 mile recovery

  • Calories out: 3462 From lifestyle:2221, From activities:1241
Swim
  • 1h 00m
  • 2700.00 yards
  • 02m 13s /100 yards

200 warm up
4 X 100 on 1:45
5 X 200 on 3:45
6 X 75 distance per stroke with :15 rest
5 X 100 on 1:50
200 cool.

Bike
  • 1h 10m
  • -----
  • -----

Indoor trainer workout. Focus on building lactate and riding through.
20 min warm up
4 X 6 minute intervals starting with high RPE/RPM to create lactic acid for 2 minutes, backing off a little for 2 minutes and backing off a little more for 2 minutes. Focus is on teaching the legs to deal with lactic acid and continuing work effort.
4 minute recovery after each interval
10 minute cool

  • Calories out: 3452 From lifestyle:2208, From activities:1244
Bike
  • 2h 30m
  • 50.00 miles
  • 20.00 Mi/hr

Long ride on Chelan highway. Mostly flat course....just put out a steady/solid worktout. Still dealing with a lot of neck pain in aero.

Sport
  • Hiking
  • 3h 00m

Hiked Sauer Mtn with my wife and son on Sunday afternoon. Pretty good hike. About six miles roundtrip with 2500 feet of vertical gain. My butt is sore! Following the 50 mile bike ride it was a full day for leg workouts!

  • Calories out: 5771 From lifestyle:2103, From activities:3668
Run
  • 1h 25m
  • 10.63 miles
  • 08m /Mi

Felt pretty slow and old to start. But, I gradually warmed up and was running pretty strongly by the end of the run

Swim
  • 45m
  • 2000.00 yards
  • 02m 15s /100 yards

Not much energy. After the 11 mile run and a hard swim workout yesterday, the tank was pretty empty.

  • Calories out: 3707 From lifestyle:2208, From activities:1499
Swim
  • 45m
  • 2250.00 yards
  • -----

First time in the pool in 8 days since I was travelling on business. Felt both good and bad; good to be back and fresh from not swimming, but bad because my form broke down and I got fatigued too easily.

  • Calories out: 2632 From lifestyle:2253, From activities:379

lutzman's Training Log


 May 2013 
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