Bike
  • 1h 15m
  • -----
  • -----

Big Gear
Power
WU: 15'
MS: 12x1' seated Big Gear - with 1' recovery.
CD: 15'

Run
  • 1h 00m
  • 5.87 miles
  • 10m 13s /Mi

Strength
Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Yesterday was my first time in the weight room in longer than I care to admit.  My legs are not so politely reminding me of it this morning.


Spin class at the Y in place of trainer ride.

Run was in Canatara park.

  • Health data: Sleep: 2 Stress: 3 Soreness: 2 Fatigue: 3 Hours slept: 8
Run
  • 30m
  • 3.20 miles
  • 09m 23s /Mi

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
  • 1h 00m
  • 3100.00 meters
  • 01m 56s /100 meters

Endurance
WU: 300 swim & 4x75 choice (free or non free) on 10".
MS:
4x400 pull with 60" rest.
2x100 kick with 20" rest.
10x50 on 10" rest.
CD: 200

Strength
  • 1h 15m

Core #2 - 2x
Speed Slow
Recovery 1-1.5'

It was tough getting out of bed this morning.  I don't really understand why.  I had lots of sleep on the weekend.  Oh well, should be a short day at work.  I'm hoping for a nice workout day!

On another positive note:  My new bike should ship from the manufacturer today or tomorrow.  Waiting for new toys sucks!

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 9
Sport
  • Yard Work
  • 2h 00m

Cut down 3 tree branches hanging over the house.

Scheduled rest day.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Bike
  • 25m
  • -----
  • -----

Z2 bike with a few 30" sprints

Run
  • 20m
  • -----
  • -----

Z2 Run/Walk
Wife came with me for this run. She is hoping to start working out more.

Swim
  • 20m
  • -----
  • -----

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Bike
  • 45m
  • -----
  • -----

z2 ride on trainer

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8
Got stuck being really late getting home from work.  Decided to make this my day off instead of Friday.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5
Swim
  • 30m
  • 1280.16 meters
  • -----

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

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8

KRCSWO's Training Log


 April 2007 
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Time
Distance