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Training Log: O Steve!

In the last 7 days:

activity # timemileskm+m
  Mt Bike1 2:00:04
  Run2 1:21:52
  exercise bike1 46:24
  Triathlon Bike1 42:20
  Swimming1 31:20
  stretch2 14:14
  weight training1 13:00
  Total4 5:49:14
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WeThFrSaSuMoTu

Monday Apr 24 #

Swimming 31:20 [3]

First swim of the year....here we go

The classic 10 x 100 on 2:30
1:34
1:37
1:39
1:39
1:39
1:39
1:38
1:37
1:38
1:38

1:37.8 avg....not bad for a first effort.

3 x 50 on 1:30

:48
:49
:49

Triathlon Bike 42:20 [3]

first ride on the Tri bike....

decided to make it count with 2 x 10 min of lower tempo effort embedded in my ride....used Cedar trails beyond wirth bridge and then up/back on the greenway....

Sunday Apr 23 #

Run 1:01:52 [3]

Last intervals before 5K test race next saturday....

wanted to test my race goal with a workout by going

3 x 4:30 at 5K goal pace (8:57/mile) 2:30 recovery...(old matrix treadmill corner)....

and then 1 x 3:00 at 8:57-8:40-8:00 pace ramp up with 1:30 at 8:00 to mimic sprint to the finish line....

based on how I felt, I would say I have a shot at 28:00 flat.....but with a slight net uphill finish 28:10 is my final goal....this would compare favorably to my 28:20 in the Fall on a dead flat course....

we will see....

weight training 13:00 [3]

stretch 7:40 [3]

Saturday Apr 22 #

Mt Bike 2:00:04 [3]

wanted to get in a long bike with some intervals and tempo efforts.....a 3 in 1. A weeks worth of workouts in one workout. Necessary due to a schedule that allowed very limited time for training...

all dirt loop in 1:29:56.....this is the version coming back North of the Cedar trail route and taking the ski trail on east cedar....got some hard interval biking in the bog and Glenwood....also did a firm effort on the North loop (19:27 on one loop...decent)...

then I hit the bike path...planned on jumping on the tri bike but just kept going up the greenway on the mt bike and did

5 min on/ 5 min off x 3 at tempo effort when tired.....trying to mimic my triathlon bike leg efforts of Time Trialing....

Wednesday Apr 19 #

exercise bike 46:24 [3]

Mild

Run 20:00 [3]

1230 pace....

stretch 6:34 [3]

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