• 1h 36m 54s
  • 28.10 miles
  • 17.40 Mi/hr

2 laps on fhp from home,plus mewborn to spirit to recover wilson, plusrouse to spirit
30 min wu including 6 x 1 min one leg dril
4 x 4(30/30) w/ 2 min recovery
remainder z2-3

  • 25m 45s
  • 3.30 miles
  • 07m 48s /Mi

brick run
big loop

saturday brick with Wilson on fhp.  good workout.  legs are trashed.  run hurt more than the hr shows. 


  • 45m 11s
  • 2000.00 yards
  • 02m 16s /100 yards

300 wu
5 x 100 steady w/ 20 sec recovery
500 kick
500 pull
200 cd

  • 20m

plank w/ feet on medicine ball x 30sec
push ups on flat side of bosu ball
glute rolls w/ balance ball
v-ups x 10
assisted pull ups w/ 30lb x 11
lunge w/ russian twist w/ 15lb medicine ball x 10
side planks x 30 sec each side
prone tricep extension x 10lb barbell x 10
squats on bosu ball, flat side down

Friday morning swim and strength.  strength work before swimming.  swimming was slower.  it is always amazing what 2 weeks or so out of the water can do to you.  overall a good workout

  • 1h 04m 12s
  • 19.33 miles
  • 18.07 Mi/hr

1.5 laps on fhp from home
15 min wu including 6 x 1 min one leg drill (3 each leg)
4 x 4(30/30) w/ 2 min recovery
remainder z3

  • 29m 20s
  • 3.85 miles
  • 07m 37s /Mi

big loop and a lap around the block
brick run off the bike z2 steady effort (not quite up there but close)

got outdoors on the bike for the first time since November.  yesssss!  good workout on the bike and a good run afterwards.  since it was nice and dark, all the intervals are self counted.  figure they will average out roughly correct over the length of the workout.  hr on run didnt quite get out of z1, which i suppose is nice given the pace.  should mean i can go faster at a comfortable hr.  (famous last words)

Wilson and i are signed up for the White Lake Sprint in a week.  that will be an interesting test of off season fitness

spot's Training Log

 April 2014 
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