Bike
  • 1h 45m
  • -----
  • -----

Z2 trainer ride.

Swim
  • 25m
  • -----
  • -----

25 min straight easy swim

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3
Scheduled rest day. I made it through Feb with no real splurges food wise. I also drank no alcohol during the month of Feb. My reward? A night of debauchery with with guys. It's the local fish fry night. Time for beer, euchre, fried fish, beens, hot peppers, buttered bread, potatoe chips, and whisky to wash it all down! (Hey, once a month can't hurt, and besides I have a DD so it will be a safe night.)
Bike
  • 45m
  • -----
  • -----

Big Gear
Power
WU: 5'
MS: 10x30" standing sprints, with 2' recovery.
CD: 15'

Run
  • 30m
  • -----
  • -----

Endurance
Run 20' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3
Rest Day. Missed my swim workout due to long work hours, and dinner plans that I had made previously. By the time I was available, the pool wasn't.
Bike
  • 35m
  • -----
  • -----

Trainer
Efficiency
WU: 10'
MS: 8' at 100 RPM. 4' at 110 RPM. 2 'at 120 RPM or highest sustainable RPM
CD: 10'

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
Run
  • 30m
  • -----
  • -----

Run Base
Endurance
Run 30' on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 30m
  • 1371.60 meters
  • -----

Recovery
Easy swim.
WU: 500
MS: 500 pull w/paddles.
10x50 on 20" rest.
Swim easy and focus on form.

Sport
  • Volleyball
  • 1h 00m

mon night vball league.
we lost 2-1

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands. Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3

KRCSWO's Training Log


 March 2007 
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Distance