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Training Log Archive: Nat and the Hat

In the 7 days ending Feb 25:

activity # timemileskm+m
  Running3 2:40:59 19.73(8:10) 31.76(5:04) 77
  Swimming3 2:33:41 4.78(32:07) 7.7(19:58)
  Zwift Cycling2 2:33:08 44.69(17.5/h) 71.92(28.2/h) 698
  Core/Strength2 1:01:51
  Total10 8:49:39 69.2 111.37 775

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Saturday Feb 25 #

10 AM

Zwift Cycling 1:32:23 [2] 41.89 km (27.2 kph) +509m
shoes: Bontrager Hilo Triathlon Clips

Zwift - Triple Loops in London

Trainer difficulty level always at 100%/hardest for these rides. Hilly Zwift ride hitting the hills at a solid mid zone 3 effort. The remaining course at a solid zone 2 endurance effort in aero

Friday Feb 24 #

7 AM

Swimming 44:35 intensity: (3:49 @1) + (7:54 @2) + (31:13 @3) + (1:39 @4) 2.3 km (19:23 / km)
ahr:151 max:180

WU:
200swim
200kick

MS:
9x200/15sec descending 1-3 as 1 swim, 1 pull, 1 pull + paddles

CD:
100 easy
1 PM

Running 40:16 intensity: (30:35 @2) + (9:41 @3) 7.69 km (5:14 / km) +30m 5:08 / km
ahr:152 max:164

Zone 2 endurance run with 6x30sec hill repeats (walk/light jog down)

Thursday Feb 23 #

10 AM

Swimming 51:28 intensity: (7:37 @1) + (17:50 @2) + (24:31 @3) + (1:30 @4) 2.6 km (19:48 / km)
ahr:145 max:175

400 warm up choice

400 pull+ paddles cruise
8x50 best average / 10sec rest
300 pull+ paddles cruise
6x50 best average/ 10 sec rest
200 pull + paddles cruise
4x50 best average/ 10sec rest
100 pull + paddles cruise
2x50 all out/ 10sec rest

200 cool down
5 PM

Core/Strength 30:32 intensity: (16:20 @1) + (13:22 @2) + (50 @3)
ahr:101 max:127

Wednesday Feb 22 #

4 PM

Running 40:16 [2] 7.8 km (5:10 / km) +14m 5:07 / km
ahr:158 max:169

Zone 2 with 6 strides at the end

Tuesday Feb 21 #

7 AM

Swimming 57:38 intensity: (5:23 @1) + (4:29 @2) + (42:51 @3) + (4:55 @4) 2.8 km (20:35 / km)
ahr:156 max:183

WU:
200swim
200kick
200pull

MS:
40x50 best average/15sec

CD:
200easy
5 PM

Zwift Cycling 1:00:45 [2] 30.03 km (29.7 kph) +189m

Zwift - Sand And Sequoias in Watopia

Zone 2 endurance ride.

Monday Feb 20 #

4 PM

Core/Strength 31:19 intensity: (19:36 @1) + (3:04 @2) + (8:39 @3)
ahr:111 max:140

Sunday Feb 19 #

11 AM

Running 1:20:27 intensity: (7:41 @1) + (47:56 @2) + (4:50 @3) + (20:00 @4) 16.26 km (4:57 / km) +34m 4:54 / km
ahr:162 max:178

30min easy
20min zone 2
20min fast 10km pace
10min easy

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