Run
  • 1h 15m 05s
  • 8.42 miles
  • 08m 55s /Mi

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

Went to rails-to-trails to run. Not hill, especially not very hilly but after yesterdays training, and 3 hours of yard work, I did not want to blow up.

Decent run but was definately tired by the end.

Swim
  • 33m 30s
  • 2250.00 yards
  • 01m 29s /100 yards

WU: 500
MS: 5x100 on 10" rest.
10x50 on 30" rest.
16x25 on 45" rest. These are all done at an all out effort.
Last set is 5x50 kick on 10" rest.
CD: 100

Bike
  • 3h 01m 57s
  • 53.00 miles
  • 17.48 Mi/hr

3 hour ride - first hour is Zone 1, 2nd hour is Zone 2, last hour is Zone 1.

Good ride. Flatted around end of hr 1 but got it fixed and finished up.

Did a good job of keeping HR low.

3350 ft of climbing.

Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked.

Run
  • 51m 05s
  • 6.00 miles
  • 08m 31s /Mi

WU: 15' includes 4x20" strides
MS: Then 25' tempo run at LT or 5k could be substituted.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

Strides/Pickups - Short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

Swim
  • 34m 13s
  • 2200.00 yards
  • 01m 34s /100 yards

WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace. Your rest is 15".
CD: 300 easy.

Decent swim but not great. Did last 100 all out and was at 1:21, 3" of a PB. Did not really feel fluid today.

Bike
  • 1h 00m
  • 17.30 miles
  • 17.30 Mi/hr

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

Easy ride on training while the youngest took a nap.

Sport
  • Bike Trainer
  • 1h 00m

Run
  • 40m
  • 4.35 miles
  • 09m 12s /Mi

Run 40' - Warm up for at least 10' before the first stride. Run 10x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

Deviated from the plan slightly. Did the 10' WU and then did the 10x30 left foot strikes but did slow jogs in between instead of skips. Then 10' cooldown.

Swim
  • 48m
  • 3000.00 yards
  • 01m 36s /100 yards

WU: 400 swim/ 100 drill (did pull instead)
MS: 5x (400 at T-pace minus 3 seconds, 100 drill (did pull instead), so 500 total)
CD: Whirlpool 10' (Skipped)

Good swim. Pretty much right on

Bike
  • 1h 29m 26s
  • 30.29 miles
  • 20.32 Mi/hr

90' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Great ride (with a few exceptions). Temps in the 60's little wind. Actually had a slight tail win on my out. Left my house and tried to pick up the pace. A lady (I take that back, she was an idiot) decided to turn left in front of me and missed hitting my by 6". Rode hard since I felt pretty good. At about mile 13 I feel my arm rest on my bars give and fall off. Stopped to pick it up and took off again. I really could have used that on the way back. There was a slight head wind heading home and I couldn't ride aero or I could have rode faster I think.

Make it to Evans city in around 40 minutes which is by far the fastest I have made it.

Email sent to Profile Design to see about getting a piece for my bars.

Hopefully going to take my bike to the shop tomorrow.  Back wheel just does not seem to be rolling as well as the front.  Want to get it looked at before I start serious training.

kproudfoot's Training Log


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