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Training Log: Chris9

In the last 7 days:

activity # timemileskm+m
  Running7 5:03:00 32.5(9:19) 52.3(5:48)
  Swimming4 2:52:18 5.22(33:01) 8.4(20:31)
  Cycling2 2:20:00 42.0(3:20) 67.59(2:04)
  Total13 10:15:18 79.72(7:43) 128.3(4:48)
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ThFrSaSuMoTuWe

Wednesday Nov 22 #

4 PM

Running 20:00 [3] 2.2 mi (9:05 / mi)

Easy around neighborhood after raking leaves. Work let us out at noon today.

Tuesday Nov 21 #

7 AM

Running 1:00:00 [3] 6.6 mi (9:05 / mi)

Low 40s with a little bit of wind. Planned to run 40 minutes, but decided to just keep going because I felt fantastic. Best energy i've had in a long time, legs turned over pretty effortlessly. Did three reps of Chestnut- 1:46ish for all three. Did them back to back.

Great run, great way to start the day.
6 PM

Swimming 1:00:56 [3] 3.0 km (20:19 / km)

300 wu
2x75- 1:21, 1:18
150 in 2:39
200 in 3:25

10x100 on 1:55
1:38, 1:38, 1:38, 1:37, 1:36, 1:36, 1:35, 1:35, 1:34, 1:35,

100 easy

200 in 3:23
4x25- :20

4x150- 2:28, 2:33, 2:35, 2:36

200 CD

Monday Nov 20 #

7 AM

Running 30:00 [3] 3.2 mi (9:22 / mi)

Sunday Nov 19 #

9 AM

Cycling 1:00:00 [3] 18.0 mi (3:20 / mi)

Starting a solid VO2 Max phase on the trainer

15 min wu
3x5x5
RPE- 7, 8, 8/9
No HR first interval, second and third were 151/163 avg max, 154/165

Then did 10 minutes at right around 140 which felt pretty easy. Was able to keep the HR there with max of 147 and avg of 140.

For now, Sunday and Wednesday will be my harder days, Monday and Friday will be easier with some more mileage.
4 PM

Running 40:00 [3] 4.3 mi (9:18 / mi)

Very easy cruise on tmill at LTF. 5.2/2.5
5 PM

Swimming 31:47 [3] 1.5 km (21:11 / km)

5x300

Tried to see what 1:50/100 feels like as that would be a 1:10 IM swim. Was only able to hit it on 4th (5:28) where I did two stroke breathing on right side and pushed effort slightly. Felt much better once I got into water as literally was talking myself out of swimming.
6:08, 5:56, 5:55, 5:28, 6:31 (includes CD)

Saturday Nov 18 #

8 AM

Swimming 49:35 [3] 2.4 km (20:40 / km)

300 wu
2x150
2x75
50 easy
200 mod hard in 3:27
4x100 (hard/steady)- 1:30/:31 and 1:43

500 TT in 8:04- 21 seconds faster than 10/17 than 5 weeks ago

This workout gave me my mojo back. I decided not to do the biking class this AM as I just wasn't motivated. Even during the first 1K I wasn't feeling great, but decided to do a 500TT. It was hard, but over the last 200M I stayed within myself and just sat with the pain and fatigue. At the end of it, I saw a 21 second increase which feels great and really made things click. It also pushed me to come up with some goals.

500TT by end of March- 7:30 - Not sure this is actually possible, but with this likely my last season of big racing i'm going to try and go for it

Chattanooga 70.3- 5:00 flat- Again this would mean a 20 minute improvement over last year, so shooting for 5:00 might mean I land on 5:10 or 5:15 which would be a big improvement. 30-2:40-1:50 plus transitions

Ironman Canada- 1:10-6:30-4:30 ~ 12:20 with transitions
Don't know what the bike course looks like but a 20 minute improvement over Wisconsin is a good stretch.

Let's go get it. 8+ months to go.





1 PM

Running 53:00 [3] 5.5 mi (9:38 / mi)
ahr:144 max:153

Ran in the sleet/rain/snow. A lot of water meant the gravel was too wet in certain spots so I finished at 53 minutes. Tested out the timeframes of each of the 'major' hill climbs in the neighborhood at a steady pace.

Walnut-1:52

Beechnut- 1:54

Chestnut- 1:55

Friday Nov 17 #

7 AM

Running 20:00 [3] 2.2 mi (9:05 / mi)

AM run around neighborhood
5 PM

Cycling 1:20:00 [3] 24.0 mi (3:20 / mi)

Thursday Nov 16 #

7 AM

Swimming 30:00 [3] 1.5 km (20:00 / km)

500, 400, 300, 200, 100
5 PM

Running 1:20:00 [3] 8.5 mi (9:25 / mi)

Work treadmill

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