The following equipment is nearing replacement:
Swim
  • 36m
  • 1400.00 meters
  • -----

w/u: 200m swim (4'48")
8x50m swim on 15" RI
1'03"
1'03"
1'04"
59"
1'04"
1'03"
1'02"
1'01"
MS: 500m TT at 11'10"
c/d 300m swim

Run
  • 45m
  • 4.71 miles
  • 09m 33s /Mi

Bike
  • 1h 00m
  • 17.44 miles
  • 17.44 Mi/hr

Trainer: CTS TT training video. 3x5" TT.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • CORE - Crunches (FB)
    4
    25
    25
    0
    0
  • CORE - Elbow Bridge (FB)
    2
    15
    15
    0
    0
  • CORE - Lying Oblique Crunch
    2
    15
    15
    0
    0
  • CORE - Reverse HyperExtension (FB)
    2
    15
    15
    0
    0
  • CORE - Superman (FB)
    2
    15
    15
    0
    0
  • CORE - Supine Leg Curl (FB)
    2
    15
    15
    0
    0
Sport
  • Stretching
  • 20m

Swim
  • 37m
  • 1600.00 meters
  • -----

w/u: 300m swim + 200m drills
ms: 800m swim @ 17'30" (2nd fastest time); 2x100m swim, then simply felt too tired to finish with a quality stroke. Decided to throw in the towel. In retrospect, I should have adjusted my schedule and attended a much needed yoga class this afternoon, and then worried about the swim tomorrow; I needed a little more recovery, for sure.

Run
  • 1h 45m
  • 10.80 miles
  • 09m 43s /Mi

The first hour, I maintained about a 9'30" pace, but the last 45' was rough; definitely feeling yesterday's bike training.

Bike
  • 3h 19m
  • 50.15 miles
  • 15.12 Mi/hr

Hilly route, including a climb up Old La Honda Rd. Beautiful day and sometimes chilly with winds coming from the northwest; I froze my ass off on the OLH descent!

Bike
  • 51m
  • 14.80 miles
  • 17.41 Mi/hr

Trainer: 100+ RPM
I believe the recorded avg HR is too low as my Garmin would not register my HR beyond my RHR for about the first 5 minutes. HR stayed between 125-135 most of the ride.

Strength
  • 20m
Sport
  • Stretching
  • 20m

Swim
  • 1h 12m
  • 2700.00 meters
  • -----

w/u: 300m swim + 200m drills
ms: 4x200m swim
8x100m swim
200m kick
4x100m swim

betyoursilver's Training Log


 February 2012 
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Time
Distance
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