Swim
  • 40m
  • 2600.00 yards
  • 01m 32s /100 yards

MS: 4x200 no warm up on 45" rest.
Then 500 at race pace. Rest 1'
Then 6x200 at race pace with 30" rest.
CD: 100

Run #1
  • 20m
  • 2.22 miles
  • 09m /Mi

BRICK:
2 x 20' runs - one before the bike, one after the bike. Keep the pace pretty easy, focus on form and turnover. The last 3' of each run, increase intensity to a little under LT.

Bike
  • 3h 20m
  • 60.00 miles
  • 18.00 Mi/hr

*Do first 20' run, then bike brick:
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the last 20' run brick.

Time and distance are a guess since my garmin is busted.

Run #2
  • 20m
  • 2.00 miles
  • 10m /Mi

2nd run. This one hurt. I hope it gets easier.

Actively focus on recovery today: 1) stay off of legs all you can 2) watch nutrition closely (healthy carbs, lean protein, and good fats) 3) stretch, and 4) drink plenty of fluids. Other common recovery aids include massage, napping, elevating legs, floating in water, and listening to music.

Swim
  • 44m 20s
  • 2800.00 yards
  • 01m 35s /100 yards

Breakthrough: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.

MS: Then 5x400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.

Then swim a 500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.

CD: Then swim easy, 100 cool down.

SLOW. I don't know what happened but my times were way off.

Run
  • 40m
  • 4.44 miles
  • 09m /Mi

Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes over next 20' Cool-down with at least 10' easy jog (Zone 1).

I want my garmin back.

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.

Bike
  • 2h 00m
  • 37.00 miles
  • 18.50 Mi/hr

Breakthrough: Warm up 30 minutes. Then ride 1.5 hours steady at 15-20bpm BELOW LT. Observe heart rate at this effort if. What was your average HR for the steady state portion?

Garmin dead so no HR data and distance is guess.

Left house in darkness at 4:45 so I don't have to ride tonight.

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.

kproudfoot's Training Log


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