Columbus,OH 
Bike
  • 1h 00m 06s
  • 16.56 miles
  • 16.53 Mi/hr

Tried to keep cadence at 90. During the last 15 minutes I did the 30s-on/10s-off drill. Then cooled down.

Run
  • 34m 12s
  • 3.37 miles
  • 10m 09s /Mi

It's an easy week. I thought about going long, but felt like turning around at 16 minutes, so I did. Overall felt good, but slow. My hr was low, but RPE kind of high. Maybe I need the recovery week! That's why I turned around. I think I need to take it easy.

Swim
  • 1h 00m
  • -----
  • -----

200 swim
300 [50 kick hard, 50 swim x 3]
300 [50 kick easy, 50 swim build x 3]

[1 x 200
2 x 100
4 x 50]
repeat set and make the second time through faster.

Tough day. We had superfastguy in the lane again. I realized if I stayed with Gretchen I could draft and keep up. She usually wasn't staying up with him, but we weren't getting lapped. Once she got out to go to the locker room for a minute. I tried to stay with him and managed for 2 or 3 lengths, but on a turn he got away from me, and once I was out of his draft zone he pulled away quickly.
I worked very hard during all of these sets and was breathing really hard.

Sport
  • Boot Camp Conditioning
  • 1h 00m

Did my Thurs run on Wed. Decided not to make up the spin class I missed. It's supposed to be a recovery week anyway.
 
Swim
  • 1h 00m
  • -----
  • -----
Run
  • 45m 08s
  • -----
  • -----

Didn't get to the Y fast enough after swimming to get a spin bike. So I did a run instead.

Sport
  • Plyometrics
  • 1h 00m

Run
  • 20m
  • 2.00 miles
  • -----

It was very strange to just run for 20 minutes, but it was nice in that I could concentrate on my form the whole time. I paid special attention to my hips, and how that affected my stride and leg placement. I noticed that in the deeper snow, my right foot always plants firmly and my left is all over the place, scrambling for a good spot. Weird. No Garmin - it was in the wrong pocket of my bag when I left and I overlooked it.

Swim
  • 1h 00m
  • 3000.00 yards
  • 02m /100 yards

Masters swim

200 swim
4 x [25 kick, 25 drill]

500 negative split
5 x 100 on the 1:50

300 negative split
3 x 100 on the 1:45

100 distance per stroke
100 as fast as possible
50 easy

Bike
  • 56m 35s
  • -----
  • -----

Spin class at the Y.
Tried to work hard to get HR up, but I think my leg muscle strength is the limiting factor.

alicefoeller's Training Log


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