Bike
  • 1h 20m 01s
  • 19.31 miles
  • 14.48 Mi/hr
Run
  • 53m 31s
  • 5.54 miles
  • 09m 40s /Mi

Run
  • 50m 29s
  • 5.14 miles
  • 09m 49s /Mi

Warm up 1 mile
Goal will be to negative split the 800s - start easy!
6x800

Take a 90-second break between sets.

Cool down

Swim
  • 53m 17s
  • 2800.00 yards
  • 01m 54s /100 yards

Hold 1:40 for a 400? Some days I can’t even do that for 100’s!

200 swim, 200 pull, 200 kick: 3:49/3:44/4:25
8x50 evens are drill :15 rest
. 56/58/54/1:03/51/56/49/1:10
odds are swim descending
100 easy: 1:53
400 for time - note time - hold 1:40 pace: 7:21
200 easy pull: 3:46
4 x 100 :30: 1:53/1:55/1:53/1:54
400 easy working on stroke count: 7:43
4 x 25 hard :20: 23/24/23/24
200 easy: 3:53

Bike
  • 1h 45m 17s
  • 25.00 miles
  • 14.25 Mi/hr

0-10 easy pedaling warm up
10-20 75% FTP
20-30 1 min @ 100 or faster, 1 min easy cadence - watts at 80%
30-40 90% at 90 RPM
40-45 easy pedaling
45-55 90% at 90 RPM
55-58 easy pedaling
58-1:08 90% at 90 RPM
1:08 - 1:11 easy pedaling
1:11 - 1:14 ramp up 90, 100, 110 at 100%
1:14-1:15 easy pedaling
1:15 - 1:20 ramp up 90, 100, 110 at 90%
1:20-1:21 easy pedaling
1:21 - 1:24 ramp up 90, 100, 110 at 80%
1:24 - 1:25 easy pedaling
1:25-1:40 hold 90% at 90 RPM
cool down

Swim
  • 56m 44s
  • 3100.00 yards
  • 01m 50s /100 yards

Somehow managed to forget what I was doing and only do 2x50 on the first 2 repeats

Warm up: 100 swim, 100 kick: 1:47/1:54

Main set:
3x:
(500 pull/paddles moderate, 30s rest
3x100 hard swim with 15s rest
4x50 swim on 15s rest, hold 100s pace)
. 9:03/1:48/1:50/1:50/53/52
. 9:07/1:50/1:51/1:50/55/53
. 9:08/1:53/1:54/1:55/54/55/55/55

30 sec rest in between sets

Cooldown 100 easy choice: 1:56

Bike
  • 2h 21m 53s
  • 37.28 miles
  • 15.76 Mi/hr

outdoor ride

Swim
  • 59m 57s
  • 3200.00 yards
  • 01m 52s /100 yards

didn't go as well as Wednesday's swim

200 swim, 200 pull
. 3:44/3:36
3x100 moderate, 10sec rest - 1:50-1:55
. 1:48/1:52/1:51
3x200, hold 100s pace, 20sec rest
. 3:38/3:43/3:46
3x300, hold 100s pace, 30sec rest
. 5:36/5:41/5:40
200 easy pull: 3:50
100 fast, 10sec rest - note time (under 1:40): 1:45
200 fast, 20sec rest - note time (under 3:25): 3:47
300 fast - note time (under 5:10): 5:47
200 easy: 100 pull/100: 3:55

HillSlugger's Training Log


 April 2018 
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