Run
  • 1h 00m
  • 6.00 miles
  • 10m /Mi

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

Did none of what I was supposed to do. Would have preferred to run later in the day but it is Mothers day and I already need to cut part of the grass and I did not feel like dealing with the elements so I ran on the treadmill. Was bored so I walked some and jogged. Not a fantastic training session but I did something.

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

Swim
  • 36m 09s
  • 2350.00 yards
  • 01m 32s /100 yards

WU: 6x50 done as 25 drill of choice, 25 building speed.
MS: 500 at T-pace (50")
5x25 fast (20")
400 at T-pace (40")
4x25 fast (20")
300 at T-pace (30")
3x25 fast (20")
200 at T-pace (20")
2x25 fast (20")
100 at T-pace
CD: 200 easy kicks and swims of your choice.

Good swim. All set were under 1:30 pace. Definately getting quicker but HR seems high. Will have to slow down in Kentucky so I don't start out too high on the bike.

Bike
  • 2h 24m 06s
  • 41.15 miles
  • 17.13 Mi/hr

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.

Luckily by the time I started the roads were fairly dry. Started in downtown so I had to climb a long steep hill right away. Between that and negotiating city streets my first 5 mile split was around 12mph (horrible). Big headwind the entire way to Zelienople but coming back was fun. Slowly increased average the entire ride though.

Run
  • 40m
  • 4.36 miles
  • 09m 10s /Mi

WU: 10' WU includes 4x20" strides.
MS: 20' tempo run at LT or 5k could be substituted.
CD: 10'

Stomach did not feel great so I ran on my treadmill. Probably not at LT pace but was moving pretty good.

Bike
  • 1h 01m 30s
  • 18.56 miles
  • 18.11 Mi/hr

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

Rode around the malle 17 or 18 times. Boring but flat and was able to keep HR low.

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
  • 32m 30s
  • 2000.00 yards
  • 01m 38s /100 yards

WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15".
CD: 300 easy.

Bike
  • 1h 29m 54s
  • 27.12 miles
  • 18.10 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.

Forgot HR strap. 20mph wind gust heading out made for a tough ride. Got home and realized that my back brake was rubbing slightly and that probably did not help.


 Apparently the sun brought out the idiot.  I got honked at, yelled at by people going the other direction, etc. 

Swim
  • 42m
  • 2400.00 yards
  • 01m 45s /100 yards

WU: 300 swim/100 drill
MS: 5x (300 swim at T-pace, 100 drill, so 400 total)
CD: 100 ez

Time is estimate. 4 of 5 300's were right at 4:30. #1 was 4:16.

Run
  • 27m 17s
  • 2.81 miles
  • 09m 43s /Mi

Warm up for at least 10' before the first stride. Run 8x30 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)

Not really sure why I am doing form work, I really doubt I will be doing much running come July :)

kproudfoot's Training Log


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