• 1h 00m 24s
  • 8.00 miles
  • 07m 32s /Mi

2 mile wu w/ 4x 30 sec pickups in second mile
2 x 2mile z4 w/ 1 mile recovery after each interval

sunday's long run.  could not get the heart rate into z4 despite the legs feeling like they were ready to quit.  Heck, look at the 2 mile warm up with an average hr of  127 but a pace below 8 min/mile.  overall a good run.  body is tired.  

  • 1h 25m
  • 25.00 miles
  • 17.65 Mi/hr

spin cycle
15 min wu including 5 min of one leg drill
2 x 12 min z4 w/ 4 min recovery
2 x 15 min 3 w/ 4 min recovery

  • 15m
  • 1.84 miles
  • 08m 09s /Mi

brick runn
tread mill .5 incline
first half z1
second half z2

Saturday morning long ride w/ short brick run.  Wilson did this one with me.  he may have issues walking to morrow :)  Still getting his tail bone re-acclimated to the bike seat, so he did some standing during the ride.  heh.  

overall a good workout.

  • 35m 21s
  • 1500.00 yards
  • 02m 21s /100 yards

300 wu
500 kick w/ zoomers
500 pull w/ paddles
200 cd

  • 15m

plank w/ hip abductors x 10
pushups on bosu ball x 10
squats w/ 30lb dumbells x 10
leg lifts with 8 lb medicine ball x 10
incline pushups on bosu ball x 7
side step ups x 10 each leg
russian twist on exercise ball w/ 15lb medicne ball x 10
assisted pull ups w/30 lbs assist x 10
leg dips w/ 20 lb dumbell x 10 each leg

strength training prior to swimming.  good swim workout.  arms may not move tomorrow after all that.

  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

spin cycle
15 min wu including 5 minutes of one leg drill
5 x 4(30/30) w/ 2 min recovery between sets
remainder low z3 high z2

back at it.  i will repeat this week next week but decided to pick up on the proper day.  Had Wilson on the spin cycle for the first time in a while.  it is time for him to start getting ready for tri season.  he says he wants to race a sprint in April and then two olympics, one being the Outer Banks in September.  his big weakness is his bike.  his swim and run are in good shape.  I think the run will be excellent by April

  • 30m

some strength training this morning at the house.  thunderstorms abound so this made as much sense as anything

spot's Training Log

 February 2014 
2 3 4 5 6 7 8
9 10 11 12 13 14 15
16 17 18 19 20 21 22
23 24 25 26 27 28