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Training Log Archive: Chris9

In the 7 days ending Nov 25:

activity # timemileskm+m
  Running7 5:10:00 33.5(9:15) 53.91(5:45)
  Cycling3 3:50:00 70.0(3:17) 112.65(2:02)
  Swimming4 3:30:28 6.21(33:52) 10.0(21:03)
  Total14 12:30:28 109.71(6:50) 176.57(4:15)

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SuMoTuWeThFrSa

Saturday Nov 25 #

8 AM

Swimming 1:06:00 [3] 3.0 km (22:00 / km)

300 easy
2x150
3x100(50easy/50hard)
100 easy

3x200 hard-3:06,3:08,3:13)
50 easy
2x 4x50 descend(:45 to :42)
50 easy

300 in 5:00
150 in 2:29
2x100 in 1:38-39

250 CD
5 PM

Running 1:00:00 [3] 6.4 mi (9:22 / mi)

Friday Nov 24 #

8 AM

Swimming 51:45 [3] 2.5 km (20:42 / km)

2 PM

Running 20:00 [3] 2.2 mi (9:05 / mi)

4 PM

Cycling 1:00:00 [3] 18.0 mi (3:20 / mi)

All very easy. Under 120 bpm

Thursday Nov 23 #

10 AM

Running 1:20:00 [3] 8.6 mi (9:18 / mi)

Wednesday Nov 22 #

4 PM

Running 20:00 [3] 2.2 mi (9:05 / mi)

Easy around neighborhood after raking leaves. Work let us out at noon today.
5 PM

Cycling 1:50:00 [3] 34.0 mi (3:14 / mi)



2x10@140, 5’
20 @120-130
2x10@140,5’

Tuesday Nov 21 #

7 AM

Running 1:00:00 [3] 6.6 mi (9:05 / mi)

Low 40s with a little bit of wind. Planned to run 40 minutes, but decided to just keep going because I felt fantastic. Best energy i've had in a long time, legs turned over pretty effortlessly. Did three reps of Chestnut- 1:46ish for all three. Did them back to back.

Great run, great way to start the day.
6 PM

Swimming 1:00:56 [3] 3.0 km (20:19 / km)

300 wu
2x75- 1:21, 1:18
150 in 2:39
200 in 3:25

10x100 on 1:55
1:38, 1:38, 1:38, 1:37, 1:36, 1:36, 1:35, 1:35, 1:34, 1:35,

100 easy

200 in 3:23
4x25- :20

4x150- 2:28, 2:33, 2:35, 2:36

200 CD

Monday Nov 20 #

7 AM

Running 30:00 [3] 3.2 mi (9:22 / mi)

Sunday Nov 19 #

9 AM

Cycling 1:00:00 [3] 18.0 mi (3:20 / mi)

Starting a solid VO2 Max phase on the trainer

15 min wu
3x5x5
RPE- 7, 8, 8/9
No HR first interval, second and third were 151/163 avg max, 154/165

Then did 10 minutes at right around 140 which felt pretty easy. Was able to keep the HR there with max of 147 and avg of 140.

For now, Sunday and Wednesday will be my harder days, Monday and Friday will be easier with some more mileage.
4 PM

Running 40:00 [3] 4.3 mi (9:18 / mi)

Very easy cruise on tmill at LTF. 5.2/2.5
5 PM

Swimming 31:47 [3] 1.5 km (21:11 / km)

5x300

Tried to see what 1:50/100 feels like as that would be a 1:10 IM swim. Was only able to hit it on 4th (5:28) where I did two stroke breathing on right side and pushed effort slightly. Felt much better once I got into water as literally was talking myself out of swimming.
6:08, 5:56, 5:55, 5:28, 6:31 (includes CD)

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