• 1h 00m 55s
  • 18.63 miles
  • 18.35 Mi/hr

60' ride on a flat to rolling course. Keep HR in Zone 1-2. Easy on the pedals and just get some time in the saddle.

Great ride today. Kept HR low but had a decent average.

  • 55m 28s
  • 3200.00 yards
  • -----

WU: 300 swim/100 drill for warm up
MS: 300 swim w/ pull buoy then 100 drill repeat as many times as you can in 45 minutes. Swim effort on the 300s is steady not hard, not easy. NO STOPPING.
CD: 200

  • 46m
  • 5.27 miles
  • 08m 44s /Mi

Breakthrough: On a very hilly course in all heart rate zones. Elevate heart rate as run progresses. Good form. Quick cadence.

  • 2h 02m 47s
  • 35.93 miles
  • 17.56 Mi/hr

Ride how you feel. If tired ride in 1-2 zones alone. If fresh ride in all zones and may be a group ride. Be smart!

Pretty bad winds. I thought I was going to get blown over a few times which caused the speed to suffer. Did not really feel like I averaged 17.5 mph.

  • 1h 00m
  • 6.48 miles
  • 09m 16s /Mi

Run 50' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stay hydrated and fuel a little - practice nutrition! Stretch when done.

Need to pay attention. Did 1hr instead of 50 min. Not a big deal but I could have slept 10 more minutses.

  • 1h 00m 14s
  • 20.09 miles
  • 20.01 Mi/hr

Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

Good ride. Rode harder than I probably should have. Started to rain when I left my house but stopped within 5 minutes. Got the finger again today. Some old guy, probably 70, said something as he drove by me and was turning. I yelled A$$ and he flipped me off. I reciprocated this time.

  • 23m 14s
  • 1500.00 yards
  • 01m 33s /100 yards

WU: 300 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest �score?� (Ex: 43 strokes + 45� = 88).
MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10�) moderate. 4 x 50 kick (20�) moderate.
CD: 200 easy alternating 50 pull, 50 swim.

'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.


Almost seems like a waste but I guess everything has it reason.  Funny think though, my 6x50's were all exactly 43"without knowing it until later.

kproudfoot's Training Log

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