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Training Log Archive: KKjellman

In the 7 days ending Oct 1, 2016:

activity # timemileskm+m
  Bike3 3:55:00
  Run3 3:35:00
  Swim3 3:20:00
  Strength3 2:00:00
  Total10 12:50:00

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Saturday Oct 1, 2016 #

9 AM

Swim 1:20:00 [3]

Masters Swim Sat Morning
400 up
2x( 400, 3x100,100 ez- first set swim, second set pull)
8x75 kick with finns
50 ez
9x50 IM twich no free/fly
50 ez
8x25 swim free with finns- powerful pushoffs and dolphin kicks
200 down
3500 total

Roughest swim I have had at masters in a long time. So tired. Everything hurt. Had t go to the back of the lane as was just surviving and had nothing in the tank.
5 PM

Bike 1:30:00 [3]

10 min warm up - then 10 by 2 min big gear (low rpm) 1 min recovery - 20 min warm down - quick change and then follow it up with 30 min run


Super tired today for some reason. Not sure why as I haven't worked the past two days. Anyways, just cruised on the bike. Did the workout but not the best quality.

Friday Sep 30, 2016 #

5 PM

Run 1:00:00 [3]

Workout in Centennal...
15 warm up - ez , ABC's 3 by (15 seconds on, 15 off) - 2 by (4 by 90 seconds, 90 off) at 5 k race pace, 3 min between sets - 15 warm down -these 90 second pieces are controlled - not all out.

Felt awesome.

Thursday Sep 29, 2016 #

5 PM

Swim 1:00:00 [3]

Masters Swim
400 up
6x200 desc 1-3 on 3:30
50 ez
2x100 IM, 200 IM, 2X100 im
100 ez
6x50 kick with finns on :55
200 down

This was super tough. Jon, Brent and doug were there so the past was fast. Thought I was going to throw up o the IM- so tough. Really great effort.
6 PM

Strength 45:00 [3]

Post Masters Swim on Thursday

-Mobility/Activation
1. Deadlift 4x6- up to 70 lbs +bar
2. Narrow reverse Lat pull-down 2x6-plate 8?
Stability ball push-up to pike- 2x8
3. Cable hip reach and pull-2x8/side
4. Single arm chest press on ball- 3x8/side( 30 lbs)
Plank low to high plank-2x20
5. Cable row-2x6

Didn't realize this was a planned strength/cardio workout till after the fact- oops.

Wednesday Sep 28, 2016 #

2 PM

Bike 1:30:00 [3]

20 min warm up - then 5 by (8 min up tempo (240-260 W) - 2 min ez) - 20 min warm down

Did this Wednesday. Very tired today didn't get much accomplished. Ride was good though but was done after.

Tuesday Sep 27, 2016 #

11 AM

Run 1:50:00 [3]

Switched Monday and Tuesday.
Off Tuesday so turned this into a long run as weekend energy was shot due to work.
Felt awesome- hooked up with m buddy Natasha for the middle hour and we cruised around centennial and shuniah. Good chats and good running.
5 PM

Swim 1:00:00 [3]

Masters Swim Tuesday

400up
2x200 pull
4x100 pull
3x100 pull
100 ez
8x75 kick with finns- blast the middle 25
3 rounds of 100 IM, 4X25 IM
200 dwon

Brent was there so intensity was up. Got some good work in.

Strength 15:00 [3]

15 mins of core post-swim. Sore from Sunday

Monday Sep 26, 2016 #

4 PM

Bike 55:00 [3]

15 min warm up with 3 by 2 min activation - 3 min ex fast pedal. 5 by 3 min at 40k ITTT effort (HR 155-165) 3 min ez - 15 min ez warm

On trainer after work Monday. Felt good. HR hovering around 165 for intervals

Run 45:00 [3]

Ez run right off the bike around P.A. Best I have felt running in a long time- cruising with no effort.

Sunday Sep 25, 2016 #

7 PM

Strength 1:00:00 [3]

Circuit Strength
So tired after work. Lots of head congestion Long run not a smart option, rather do it when I am rested and put in good quality effort.

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