Training Log Archive: Evan KrausIn the 7 days ending Mar 24, 2013:
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Sunday Mar 24, 2013 #
8 AM
Swimming (Pool ) 1:30:00 [3] 3.0 km (30:00 / km)
Open water clinic
Saturday Mar 23, 2013 #
8 AM
Swimming (Pool) 1:00:00 [3] 3.0 km (20:00 / km)
Lots of kick and IM
11 AM
Road Cycling (Road ) 3:00:00 [3] 50.0 mi (3:36 / mi) +1400ft 3:30 / mi
San Clemente to Oceanside and back with a bit extra in the base going up Las pulgas. Went with SP and the weather turned out to be awesome. Bit windy on the way back
Friday Mar 22, 2013 #
6 AM
Swimming (pool) 1:00:00 [3] 4.0 km (15:00 / km)
8 x 50 hypoxic w/u on :50
broken 1000:
400 (every 4th lap fast)
300 (every 3rd lap fast)
200 (every other lap fast)
100 easy
main set:
5 x 175 on 2:00 (avg 1:46)
5 x 125 kick w/ board on 2:00 (avg 1:45)
5 x 175 on 2:00 (avg 1:44)
Felt good.
broken 1000:
400 (every 4th lap fast)
300 (every 3rd lap fast)
200 (every other lap fast)
100 easy
main set:
5 x 175 on 2:00 (avg 1:46)
5 x 125 kick w/ board on 2:00 (avg 1:45)
5 x 175 on 2:00 (avg 1:44)
Felt good.
7 AM
Road Cycling (TT road) 1:10:00 [3] 19.0 mi (3:41 / mi) +200ft 3:39 / mi
Back Bay with Jenny and Max after practice. Nice out!
9 AM
Running (track) 20:00 [3] 5.0 km (4:00 / km)
Track with Max. Broken 5K.
2 x 1600 on 7:00
2 x 800+ on 3:30
2 x 1600 on 7:00
2 x 800+ on 3:30
Thursday Mar 21, 2013 #
10 AM
Swimming (pool) 1:00:00 [3] 3.0 km (20:00 / km)
recovery day with a fast 100 in there from a push (:48.5) and then some 25's from a dive (3 @ :09.5)
3 PM
Road Cycling (TT bike) 1:35:00 [3] 32.0 mi (2:58 / mi) +1800ft 2:49 / mi
Canyon Loop on the TT bike
Wednesday Mar 20, 2013 #
6 AM
Swimming (pool) 1:00:00 [3] 3.5 km (17:09 / km)
distance day
8 x 50 on :50
1 x 400
8 x 50 on :45
2 x 400 on 5:20
8 x 50 on :40
3 x 400
4 x 50 open water drill (3 strokes fly. 2 pull downs. head up.)
8 x 50 on :50
1 x 400
8 x 50 on :45
2 x 400 on 5:20
8 x 50 on :40
3 x 400
4 x 50 open water drill (3 strokes fly. 2 pull downs. head up.)
7 AM
Road Cycling (road) 1:11:00 [3] 20.5 mi (3:28 / mi) +200ft 3:26 / mi
Back bay with SP. pretty nice out. legs were a bit lethargic on the bike and in the pool. Should have had a better recovery from the weekend riding instead of driving for 4 hrs after a big ride.
9 AM
Running (track) 18:20 [3] 5.0 km (3:40 / km)
5k on the track after swimming and biking. felt ok. took 1.5 mi to start feeling efficient.
Monday Mar 18, 2013 #
10 AM
Swimming (Pool) 30:00 [3] 2.0 km (15:00 / km)
Loosen up swim 10 x 150 on 2:00 5 with paddles
Felt lethargic and tight/weak from fri-sun training
Felt lethargic and tight/weak from fri-sun training