Swim
  • 42m 30s
  • 2800.00 yards
  • 01m 31s /100 yards

Swim
  • 29m
  • 2250.00 yards
  • -----

WU: 100 drill, 50 kick, 100 drill, 50 kick.
MS: 3 x 500 at T-pace (45") (7:26, 7:30, 7:28).
CD: 100 drill. 50 kick easy. 300 swim good form.

Can't really complain about the 500's.

Run
  • 30m
  • 3.30 miles
  • 09m 05s /Mi

Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.

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

Run
  • 1h 20m
  • 8.50 miles
  • 09m 25s /Mi

Run 80' - very easy - Zone 1

Had my wife drop me off about 8.5 miles from home and then ran home. Garmin is officially dead so time and distance are a guess.

Bike
  • 2h 01m 35s
  • 37.60 miles
  • 18.56 Mi/hr

Breakthrough: Warm up 30 minutes. Then ride 1.5 hours steady at 1/2 IM (ZONE 2/3) pace.

Rained the last 1/2 hour which brought my average way down.

Run
  • 1h 00m 01s
  • 6.45 miles
  • 09m 18s /Mi

RUN BRICK:
Run 60' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2.
Run after bike....very easy

RIP Grandma!!

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.

kproudfoot's Training Log


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