Swim
  • 08m 30s
  • 500.00 yards
  • 01m 42s /100 yards
Bike
  • 28m
  • 10.00 miles
  • 21.43 Mi/hr
Run
  • 21m 50s
  • 3.10 miles
  • 07m 02s /Mi

  • Calories out: 3130 From lifestyle:2246, From activities:884
Bike #1
  • 1h 00m
  • 15.00 miles
  • -----

very easy spin

Bike #2
  • 1h 00m
  • 15.00 miles
  • -----

Very easy spin

Bike #3
  • 2h 05m
  • 33.00 miles
  • 15.84 Mi/hr

Three Fancher loops with 1,000 feet of vertical gain per lap. Pretty tough workout.

  • Calories out: 4730 From lifestyle:2147, From activities:2582
Swim #1
  • 30m
  • 1200.00 yards
  • -----

Repeat 200's. Very difficult

Swim #2
  • 30m
  • 1200.00 yards
  • -----

Repeat 200's. Hard!

  • Calories out: 2751 From lifestyle:2245, From activities:506
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

lutzman's Training Log


 May 2013 
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