Swim
  • 1h 30m
  • 3800.00 meters
  • -----

Heather was coaching the workout this morning so Jay and I were able to swim. We did a fun set that had us pushing each other and swimming well throughout.
400 wu
8x25 drill
2x200 pull
8x50 kick
4x25 fast
800 w last 200 hard
600 w last 150 hard
400 w last 100 hard
200 w last 50 hard
100 hard
150 easy
50 sprint (relay)

Bike #1
  • 1h 00m 54s
  • 29.11 kms
  • 28.68 KM/hr

Group ride - rolling hills
Coaching this ride - the goal was the first 15' just riding then taking 30" pulls as a rotating pace line. On the way out this didn't really happen so we regrouped and had a good ride going on the way back. Also managed to hit the sandy shoulder twice - once leading to a little cyclo-cross riding a la Lance.

Run
  • 23m 09s
  • 5.20 kms
  • 04m 27s /KM

Quick T-run
Goal was to just hold a solid pace off the bike - running as a group so the pace was getting pushed a little but felt great.

Bike #2
  • 59m 57s
  • 25.69 kms
  • 25.71 KM/hr

Offered an optional ride to the athletes but only one took me up on the offer. We were going to ride easy but we ended up pushing each other to the base of a 2.5km climb; after that we rode easy back but the first 3/4 of the ride were anything but easy :)

  • Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4
Run #1
  • 27m 11s
  • 5.20 kms
  • 05m 14s /KM

Recovery
Slow easy run this morning; legs felt slow and tight.

Run #2
  • 23m 27s
  • 5.20 kms
  • 04m 31s /KM

800's - Treadmill
1 mile wu ~ 8'
3x800 @ 6'/mile 400 easy
400 easy cd

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7.5 Overall Workout: 2
Swim
  • 1h 00m
  • 1450.00 meters
  • -----

300 swim choice w drills
200 pull (free/b/br/choice)
100 scull
4x
37.5 build on 1'
13.5 sprint on 30"

8x50 sprint on 3' (pursuit)

200 choice cd

Sport
  • Swimming - Other
  • 30m

Dryland

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Bike
  • 55m 47s
  • 22.11 kms
  • 23.78 KM/hr

Solid ride to work but lots of wind and slower coming home.

Run
  • 50m 36s
  • 10.20 kms
  • 04m 58s /KM

Nice steady effort; working at holding a comfortable pace.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Bike
  • 1h 12m 34s
  • 27.34 kms
  • 22.61 KM/hr

Bike commute

Swim
  • 1h 10m
  • 3100.00 meters
  • -----

200 free
200 non-free
50 scull
2x25 br pull on 1'
2x25 br 2k1p on 45"
50 br
2x25 b one arm on 45"
2x25 b 6k1p on 45"
50 b
2x25 3/3/3 on 45"
2x25 fist on 45"
50 free
300 swim w paddles
400 pull as 2x100 free/50 b/50 br
500 swim w 2x100 fast
300 swim w paddles
300 pull as 100 free/50 b/50 br/100 free
50 kick on side
50 6k1p
50 b

Run
  • 30m 42s
  • 6.50 kms
  • 04m 43s /KM

Zone 2
Nice solid effort - felt really good and smooth throughout.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 2 Hours slept: 7.5 Overall Workout: 3
Run
  • 30m 05s
  • 6.30 kms
  • 04m 47s /KM

Fartlek efforts
Several pickups to faster than 5k pace; random length and random RI.

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3
Run
  • 26m 55s
  • 5.60 kms
  • 04m 49s /KM

Zone 2 with hills
Just a quick run before work.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

gsmacleod's Training Log


 May 2008 
SunMonTueWedThuFriSat
     1 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 29 30 31
 
Time
Distance