Run
  • 19m 57s
  • 4.00 kms
  • 04m 59s /KM

Swim
  • 50m 58s
  • 2450.00 meters
  • 02m 05s /100 meters

8 x 100
1 – Freestyle
2 – Pull
10 seconds rest b/w each effort

16 x 50 Fins Kick Solid Effort
10 x 25 Pull Solid Effort
8 x 25 Choice

Swim
  • 30m
  • -----
  • -----
Run #1
  • 10m 05s
  • 1.76 kms
  • 05m 44s /KM
Run #2
  • 09m 06s
  • 1.39 kms
  • 06m 33s /KM
Run #3
  • 08m 44s
  • 1.39 kms
  • 06m 17s /KM
Strength
  • 20m

Plank
Side Plank Right
Side Plank Left
Superman on Toes
Straight Leg Lifts

Variation to Push up Split hand position
Wide Hand Push up
Vertical Jumps
Jump Squats
Jump Lunges

Sport #1
  • Skipping
  • 03m
Sport #2
  • Stretching
  • 05m

Run
  • 1h 00m 20s
  • -----
  • -----

Mostly drills +stairs

Sport
  • Walking
  • 45m

Run
  • 35m 16s
  • 5.30 kms
  • 06m 39s /KM

100 @ 95% 100
300 @95% 100
600 @ 90% 100
900 @ 90% 200
1.2km @ 80% 200
300 @ 95% 100
300 @ 95% 100
300 @ 95% 100
300 @ 95% 100

DAMN IT!!!!  IF YOU HAVEN'T SIGNED UP FOR NOSSA TRI BY NOW THEN YOU'RE A DEAD WOMAN!!! 

Sport
  • Walking
  • 25m

light_sabe_r's Training Log


 July 2008 
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Time
Distance