Columbus,OH 
Bike
  • 51m 16s
  • 14.66 miles
  • 17.16 Mi/hr

Good workout. Strength.
Large chain ring.
2 minutes per gear, beginning at the easiest cog on the large chainring. Once at the hardest gear, do 5 min TT. Then spin easy for 5 min. Then 5 min TT. Then back down the cogs at 2 minutes each.
This was actually fun and worked on the part I need help with on the bike - grinding it out over a period of time. I'm surprised to see my speed so high, since I was at a cadence of 40 to 60 much of the time.

Swim
  • 1h 00m
  • 2800.00 yards
  • -----

UCK!
For some reason no one was in Lane 6 and fast people moved into our lane. Tried very hard to keep up and did OK on the freestyle swim portion, but lost 100 yards being lapped on the kick section.

200 swim
100 IM kick/drill

4 x 400 swim descending

300 kick (25 hard, 25 easy, 50 hard, 50 easy, 75 hard, 75 easy.) Only actually did 250 on this.

200 IM (alt kick, swim)

c/d

Run
  • 48m 58s
  • 5.30 miles
  • 09m 14s /Mi

Ouch!
Wonder why my laps aren't showing up here. I guess because it's treadmill, so it's zero distance?
Anyway,
5 min 6.5
5 min 7.0
5 min 7.5
5 min 7.0
5 min 7.5
5 min 4.0
5 min 7.0
5 min 7.5
5 min 7.0
5 min 4.0

Bike
  • 1h 00m 18s
  • 16.00 miles
  • 14.08 Mi/hr

Run
  • 1h 01m
  • 6.20 miles
  • 09m 50s /Mi

Swim
  • 1h 00m
  • 2400.00 yards
  • 02m 30s /100 yards

300 swim
200 kick
100IM

4 x 200 alt breathing

4 x 50 HARD
100 dps
3 x 50 HARD
100 dps
2 x 50 HARD
100 dps
1 x 50 HARD
100 dps

100 hard kick
2 x 50 swim
4 x 25 drill

cooldown

Run #1
  • 00m 41s
  • -----
  • -----

THIS IS THE DATA FOR BOOTCAMP (see sports below)

Run #2
  • 14m 51s
  • 1.60 miles
  • 09m 17s /Mi

Ran with backpack to a meeting

Run #3
  • 15m 35s
  • 1.56 miles
  • 09m 59s /Mi

Ran with backpack back from a meeting.

Sport
  • Boot Camp Conditioning
  • 1h 00m

See HR graph in running section.
Killer session today - also a lot of abs stuff. OW!

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.

alicefoeller's Training Log


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