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Training Log: Nat and the Hat

In the last 7 days:

activity # timemileskm+m
  Running4 3:02:50 23.84(7:40) 38.36(4:46) 120
  Zwift Cycling1 2:00:13 38.16(19.0/h) 61.41(30.7/h) 272
  Swimming2 1:03:26 2.11(30:02) 3.4(18:39)
  Total7 6:06:29 64.11(5:43) 103.17(3:33) 392
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Wednesday Jul 24 #

12 PM

Swimming 26:48 [2] 1.4 km (19:09 / km)
ahr:142 max:162

400 warm up
10 x 50/10s done as: 25 fast, 25 easy
2 x 200/15s done as: one swim cruise, one pull with paddles
100 easy cool down
1 PM

Running 31:07 [2] 6.2 km (5:01 / km) +15m 4:57 / km
ahr:169 max:187 shoes: NB FuelCell SuperComp Elite V3

Run off the swim
Zone 2 and finish with 4x strides

Sunday Jul 21 #

8 AM

Running 1:10:11 intensity: (15:00 @1) + (10:11 @2) + (30:00 @3) + (15:00 @4) 14.7 km (4:46 / km) +43m 4:42 / km
ahr:174 max:188

15’ w/u
45’ fast half iron tempo (4:32/km pace)
10’easy

Saturday Jul 20 #

8 AM

Zwift Cycling intervals 2:00:13 [3] 61.41 km (30.6 kph) +272m

BRICK Part 1: Bike with Intervals

45’ warm up
4 x 8’ high zone 3-low zone 4 w/ 5’ ez in between
Remainder easy warm down
10 AM

Running 30:00 intensity: (2:00 @1) + (8:00 @2) + (15:00 @3) + (5:00 @4) 6.7 km (4:28 / km) +25m 4:24 / km
ahr:174 max:185

BRICK Part 2: Run Off the Bike

20min just above race pace
10min easy

Friday Jul 19 #

11 AM

Swimming 36:38 [2] 2.0 km (18:19 / km)
ahr:143 max:163

800 z2
2 x 400 z3 w/ 200 ez in between
200 ez cool down

Thursday Jul 18 #

4 PM

Running intervals 51:32 [3] 10.75 km (4:48 / km) +37m 4:43 / km
ahr:169 max:188

15min easy warm up
6x3min zone 4 build w/ 2min easy/walk
5-10min cool down

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