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Training Log Archive: Nat and the Hat

In the 7 days ending May 25:

activity # timemileskm+m
  Zwift Cycling5 10:28:00 197.68(18.9/h) 318.13(30.4/h) 1802
  Running4 3:02:31 23.63(7:43) 38.04(4:48) 16340
  Swimming2 1:35:57 3.11(30:53) 5.0(19:11)
  Core/Strength1 32:22
  Cycling1 14:37 3.81(15.7/h) 6.14(25.2/h) 7
  Total13 15:53:27 228.23 367.3 18149

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Saturday May 25 #

6 AM

Cycling 14:37 intensity: (9:40 @1) + (3:52 @2) + (1:05 @3) 6.14 km (25.2 kph) +7m
ahr:123 max:139

9 AM

Zwift Cycling 3:11:06 [3] 96.41 km (30.3 kph) +440m
shoes: Bontrager Hilo Triathlon Clips

BRICK Part 1
1 PM

Running 30:05 [3] 6.7 km (4:29 / km) +16205m 21 / km
ahr:169 max:185

BRICK Part 2

Friday May 24 #

6 PM

Zwift Cycling 1:00:54 [2] 29.08 km (28.7 kph) +95m
shoes: Bontrager Hilo Triathlon Clips

7 PM

Core/Strength 32:22 [2]
ahr:74 max:108

Thursday May 23 #

4 PM

Running intervals 1:05:51 [3] 13.4 km (4:55 / km)
ahr:165 max:187 shoes: NB FuelCell SuperComp Elite V3

20’ warm up
8 x 3’ w/ 2’ rest
5-10’ easy cool down

Wednesday May 22 #

12 PM

Swimming 54:08 [2] 2.8 km (19:20 / km)
ahr:150 max:173

Lunch Swim

WU:
200swim
200kick
200pull

MS:
40x50 best average. First 30 on 10 sec rest, next 5 on 5 sec rest, last 5 on less than 5 sec.

CD:
200easy
7 PM

Zwift Cycling 1:15:18 [2] 36.03 km (28.7 kph) +196m
shoes: Bontrager Hilo Triathlon Clips

75’ zone 1-2, nothing hard just added milage for the week and spinning out the legs.

Tuesday May 21 #

5 PM

Zwift Cycling 1:30:20 [3] 50.9 km (33.8 kph) +134m
shoes: Bontrager Hilo Triathlon Clips

BRICK Part 1:

20’ easy warm up/zone 2
60’ at hard Olympic distance effort
10’ easy cools down, zone 1-2
7 PM

Running 30:00 [2] 5.88 km (5:06 / km)
ahr:154 max:172

BRICK Part Two:

30 min easy ROTB

Sunday May 19 #

7 AM

Zwift Cycling long 3:30:22 [3] 105.7 km (30.1 kph) +937m
shoes: Bontrager Hilo Triathlon Clips

90’ zone 2 endurance
2 x 45’ half iron effort w/ 15’ easy in between
15’ easy cool down
10 AM

Running 56:35 intensity: (24 @1) + (30 @2) + (6:02 @3) + (49:39 @4) 12.05 km (4:42 / km) +135m 4:27 / km
ahr:175 max:188

BRICK Part 2: ROTB

15’ @ slightly faster than half marathon pace (I did 4:09/km) and then settling into a high zone 2 for the remainder of the run. Hot as heck out there!!!
12 PM

Swimming 41:49 [2] 2.2 km (19:00 / km)
ahr:133 max:168

400’s Easy Swim with Robbie

400 warm up mix
4x400 as 2 pull, 2 pull +paddles, all zone 2
100 cool down

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