Columbus,OH 
Swim
  • 55m
  • 2200.00 yards
  • 02m 30s /100 yards

STROKE DAY.

50 free
4 x 75 IM kick-drill-swim

200 kick
4 x 75 of worst stroke (k-d-s)
200 free
4 x 75 of best stroke

200 kick
4 x 50 of worst stroke (d-s)
200 free
4 x 50 of best stroke

cool down.

Ouch, that was a lot of kicking!

Run
  • 00m 14s
  • -----
  • -----
Sport
  • Plyometrics
  • 1h 00m

HR range 116 - 172 - See graph in running area

Made it to the Y after swimming at 6:59, but even still, all 10 bikes were taken! Gah!
So no spin class for me.

Swimming was very heavy on kicking, and I have Plyo tonight, so I decided against doing Thursday's run today. I just came into work early and I'll try to make it to Y spin class at lunch hour, but I have to cover the phones in reception at 1pm, so I don't know that it will work out.

Run
  • 20m 35s
  • 2.30 miles
  • 08m 57s /Mi

Treadmill.
Alternated running one minute at 7.0 and one at 7.5.
Started to get hard at the end, but it was a short session. Felt good.

Swim
  • 1h 00m
  • 2600.00 yards
  • 02m 19s /100 yards

300 swim
100 kick
100 pull

[25 drill 25 swim
25 drill 50 swim] x 6

2 x 150
3 x 100
6 x 50

100 kick
25 kick HARD
50 cooldown

Bike
  • 1h 00m 05s
  • 15.46 miles
  • 15.44 Mi/hr

OK ride. Did several periods of staying at 90rpm or above. Noticed my HR VERY gradually crept up during these sessions from 135 to 150.

I feel like my kick is really improving, finally. I guess I don't use my quads for much else, so it has taken time to get them stronger. I felt like I finally developed a second gear in my kick, which was actually a little fun today! I can't keep it up for long (fast kick) but it's nice to actually HAVE a fast kick.

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

alicefoeller's Training Log


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