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Training Log: iriharding

In the last 7 days:

activity # timemileskm+m
  Swimming6 3:12:17 5.6(34:21) 9.01(21:20)
  muscle specific exercises3 2:50:00
  Misc Outdoor activities ( sailing , etc)1 1:00:00
  Hiking1 30:00 1.25(24:00) 2.01(14:55)
  Treadmill1 10:00 1.1(9:06) 1.77(5:39) 20
  Total11 7:42:17 7.95 12.79 20
averages - weight:159.3lbs
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MoTuWeThFrSaSu

Saturday Mar 25 #

4 PM

Swimming 26:18 [3] 1.28 km (20:33 / km)
weight:159.4lbs

easy cruise
200y br 220,221
200y ba 200,200
400y fr 145,149,148,151
600y fr w fins 140,143,146,144,145,141

Friday Mar 24 #

10 AM

muscle specific exercises 50:00 intensity: (45:00 @3) + (5:00 @4)

core and upper body , leg press, planks etc

Treadmill 10:00 intensity: (5:00 @3) + (5:00 @4) 1.1 mi (9:06 / mi) +20m 8:36 / mi
ahr:130 max:140 shoes: Hoka Challenger ATR

1st half 930/mile last 1/2 830 then 745/mile pace
11 AM

Swimming 28:00 [3] 1.37 km (20:26 / km)

200y br 201,211
200y ba 155,158
600fr 140,152,151,151,155,156
500fr w fins 137,148,147,147,142,

Thursday Mar 23 #

9 AM

Swimming 29:00 [3] 1.46 km (19:52 / km)
weight:159lbs

200y br 219,218
200y ba 156,159
400y fr 147,149,148,157
800y fr w fins 137,140,140,136,137,136,141,131
3 PM

Hiking 30:00 [2] 1.25 mi (24:00 / mi)

hike around KA with L

Wednesday Mar 22 #

1 PM

Swimming 25:24 [3] 1.2 km (21:10 / km)
weight:158.5lbs

easy swim
200m br 219,225
400m fr 153,202,203,202
400m fr w fins 151,155,159,153
100m ba legs only w fins 223
100m cool down 233
4 PM

Misc Outdoor activities ( sailing , etc) (raking ) 1:00:00 [2]

Tuesday Mar 21 #

9 AM

muscle specific exercises 1:00:00 [3]

strength and flexibility training at Y
10 AM

Swimming 38:35 intensity: (28:35 @3) + (10:00 @4) 1.9 km (20:18 / km)
weight:159.8lbs

200y br 214, 214
200y ba 151,156
400y fr 145,148, 148, 148
800y fr w fins 134, 140, 139, 138, 143, 142, 141, 139
200y ba fins legs only 214, 209
100y br 209
200y br 127, 145

Monday Mar 20 #

9 AM

Swimming 45:00 [3] 1.8 km (25:00 / km)
weight:159.9lbs

200y br
200y ba
400y fr
800y fr w fins
200y br legs only
200y fr
10 AM

muscle specific exercises (upper body and core) 1:00:00 [3]

work out session with Craig at Y. new strength building exercises

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Training Targets

Jan 1 – Dec 31 (365d)
Overall
Total 450:00:002500mi
actual:91:48:2020%443.9mi17%
projected:398:55:0188%1928.9mi77%

Jan 1 – Dec 31 (365d)
swim
Swimming 150mi
actual:18.6mi12%
projected:80.9mi53%

Jan 1 – Dec 31 (365d)
Kayak
Kayaking 200mi
actual:6.6mi3%
projected:28.9mi14%

Jan 1 – Dec 31 (365d)
Trail running
Trail running 100mi
actual:13.4mi13%
projected:58.4mi58%

Jan 1 – Dec 31 (365d)
Orienteering 150mi500c
actual:22.8mi15%50c10%
projected:99.1mi66%217c43%

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