Swim
  • 32m 25s
  • 2000.00 yards
  • 01m 37s /100 yards

Breakthrough:
WU: 500 as you would before a race.
MS: Then swim a 1000m/yd time trial all out. Record TT time.
CD: 500

Dropped 1k Time to 14:56 from 15:10 3 weeks ago.

Run
  • 45m
  • 4.68 miles
  • 09m 37s /Mi

WU: 15'
MS: 15' run on a flat course or treadmill @ Zone 2
CD: 15'

Ran fairly easy.

Swim
  • 34m 50s
  • 2200.00 yards
  • 01m 35s /100 yards

WU: 400 swim then 6x50 on 15" rest.
MS: 12x100 @T-pace + 3". Your rest is 15".
CD: 300 easy.

Run
  • 30m
  • 3.35 miles
  • 08m 58s /Mi

Run 30' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2.

Treadmill

Swim
  • 53m 30s
  • 3200.00 yards
  • 01m 40s /100 yards

WU: 300 swim easy. 6 x 50 done as 25 scull and 25 distance per stroke.
MS: On each interval of the first set, count strokes on every other 25 while focusing on form. On the alternate 25s increase speed slightly. Recoveries are indicated in seconds within parentheses:
4 x 500 (40�) at aerobic effort (well below T-pace).
8 x 50 kick (15�) moderate effort.
CD: 200 easy swim

Took it kind of easy today.

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

Trainer finishing up Avatar. Very cool movie.

Sport
  • Bike Trainer
  • 1h 00m

Kick (Regular) - Kickboard Kick or Kick on Back with hands over head, fingers locked. Sculling - moving your hand back and forth in the water, at your hips, your shoulder or over your head to keep your body balanced in the water while providing some propulsion. More specifically, this means to gently propel yourself through the water by moving your hands close to and just under your hips, using the figure-eight pattern. Basically, just easily push yourself through the water on your back.

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.

kproudfoot's Training Log


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