Training Log Archive: ScooterPhelpsIn the 7 days ending May 17, 2015:
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Friday May 15, 2015 #
6 AM
Swim - Pool 1:05:00 [3] 1.78 mi (36:31 / mi)
rhr:52 slept:5.75 weight:183.6lbs
NOVA Masters
Fast Friday Doozi
WARM-UP
150 Free + 50 Back
12x25 as 4x(Smooth, Mod, Fast)
MAIN SET
Fast 1500 as follows:
5x(2x100 Fast on 2:20, 1x150 Easy on 2:20, 2x50 Fast on 1:10, 1x50 Easy on 1:10)
Total of 1500 yards FAST!
100s held 1:08s (had a couple of 1:07s, and I think one 1:09)
50s held :32s (had a couple of :31s and one :34)
CD - 100
Fast Friday Doozi
WARM-UP
150 Free + 50 Back
12x25 as 4x(Smooth, Mod, Fast)
MAIN SET
Fast 1500 as follows:
5x(2x100 Fast on 2:20, 1x150 Easy on 2:20, 2x50 Fast on 1:10, 1x50 Easy on 1:10)
Total of 1500 yards FAST!
100s held 1:08s (had a couple of 1:07s, and I think one 1:09)
50s held :32s (had a couple of :31s and one :34)
CD - 100
Wednesday May 13, 2015 #
Swim - Pool 1:05:00 [3] 2.32 mi (28:01 / mi)
rhr:146 slept:6.5 weight:183.2lbs
NOVA Masters
Lava Pants
WARM-UP
150 + 50 Back
5x100 with first 50 Single Arm Drills
MAIN SET
Broken 1,650 all on 1:05 w/ Paddles
10x75 Smooth on 1:05 (:54-55s)
10x75 at least 1 sec faster (52-53s)
2x75 Fast (:48/:46)
4x25 Back down and Breast back
500 Strong/Fast (6:08)
2x250 Hold Same Pace (3:05/3:06)
4x125 Hold Same Pace (1:35s)
CD - 100 Mixed
4,050 Yards
Lava Pants
WARM-UP
150 + 50 Back
5x100 with first 50 Single Arm Drills
MAIN SET
Broken 1,650 all on 1:05 w/ Paddles
10x75 Smooth on 1:05 (:54-55s)
10x75 at least 1 sec faster (52-53s)
2x75 Fast (:48/:46)
4x25 Back down and Breast back
500 Strong/Fast (6:08)
2x250 Hold Same Pace (3:05/3:06)
4x125 Hold Same Pace (1:35s)
CD - 100 Mixed
4,050 Yards
7 AM
Run 30:27 3.57 mi (8:31 / mi) +27ft 8:28 / mi
ahr:130 max:137
Recovery Run
Tuesday May 12, 2015 #
5 AM
MTB Bike 2:09:27 21.51 mi (10.0 mph) +2937ft
ahr:122 max:149 rhr:45 slept:6.5 weight:185.6lbs
Whiting/STT/Luge and back via Whiting/Shack Line
Was able to keep HR in Zone 2 except for the very end of the ride when we hit a 24% Grade at the top of Shack Line.
Was able to keep HR in Zone 2 except for the very end of the ride when we hit a 24% Grade at the top of Shack Line.
5 PM
MTB Bike 1:20:33 16.29 mi (12.1 mph) +1214ft
ahr:124 max:161
Aliso Woods - Meadows
Relaxed ride with efforts on the climbs
Relaxed ride with efforts on the climbs
Monday May 11, 2015 #
Note
rhr:149 slept:8.2 weight:187lbs
DOT - Planned.