Columbus,OH 
Swim
  • 1h 00m
  • 2800.00 yards
  • 02m 08s /100 yards

100 swim
100 kick

[300 negative split, 4 x 75 drill] x 4

8 x 25 count strokes

Bike
  • 44m 29s
  • -----
  • -----

Spin Class!

Bike
  • 1h 00m 01s
  • 17.19 miles
  • 17.19 Mi/hr

Ladder drill in big chain ring - easiest gear to hardest, to 5 minute TT in hardest gear with a break in between. I feel like I kept my cadence a bit better this time, but still it was in the 50s during the TT.

Run
  • 1h 10m 01s
  • 6.28 miles
  • 11m 09s /Mi

Purposefully a very slow, easy long run. Anytime I felt any tension or anything, I went even slower.

Took some ShotBloks and did OK eating 3 of them, but had bad bowel issues once I got home. I need to figure something out!

Swim
  • 1h 00m
  • 3535.00 yards
  • 01m 42s /100 yards

One hour postal meet!
One hour straight swim.
Hoping for two miles and made it - squeaked it out by only 15 yards!

Run
  • 00m 46s
  • -----
  • -----

This run is not a run, but a placeholder so I can see my HR graph from boot camp.

Sport
  • Boot Camp Conditioning
  • 48m

Hard day! I think the extra hard swim beforehand hurt me.

Bike
  • 1h 00m 01s
  • 16.83 miles
  • 16.83 Mi/hr

Tried to keep cadence above 90 for the whole spin. Did better than usual.

Watched state of the union while riding.

Interesting - my HR doesn't go up that much when increasing my cadence, but it "feels" hard to sustain. Not sure why.

Swim
  • 1h 00m
  • -----
  • -----

FLY. FLY. FLY.
Stroke day!
I demoted myself a lane because fast people came in my lane and it was just a matter of time before I was going to get lapped every other length, especially on the fly kicking drills. I'm glad I moved down, as I actually got to slow down and focus on my stroke. My fly did get a little better!

Run #1
  • 34m
  • 3.96 miles
  • 08m 35s /Mi

First time running outside since Saturday when it was nice and warm. Today it was NOT warm. Felt good, though.

Run #2
  • 04m 17s
  • -----
  • -----

Plyo - This is just here to see my HR graph

Sport
  • Plyometrics
  • 1h 00m

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.

alicefoeller's Training Log


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