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Training Log Archive: ccm

In the 7 days ending Apr 19, 2015:

activity

time

miles

Swimming

3:40:00

4.97

(44:15)

8.0

(27:30)

Running

3:18:00

21.44

(9:14)

34.5

(5:44)

cycling

2:50:00

42.25

(4:01)

68.0

(2:30)

treadmill run

50:00

6.21

(8:03)

10.0

(5:00)

Resistance/core

15:00

functional strength

15:00

Total

11:08:00

74.88

120.5

3:48

0:00

» now

Saturday Apr 18, 2015 #

11 AM

Swimming 1:30:00 [4] 3.0 km (30:00 / km)

300 w/u
300 pull
400 steady breath every 3/5 strokes
6 x 125 (25 sprint/100 rp)
6 x 75 sprint half length then 75%
16 x 25 fast/25 ez)
400 steady pace
200 c/d

another ? meters that I don't remember in the set B-I

3 PM

Running (pathway) 2:18:00 [3] 23.5 km (5:52 / km)

pathway run at Glenmore Resevoir with Phil
ez pace
Beauty day!

Friday Apr 17, 2015 #

6 PM

Running 30:00 [3] 6.0 km (5:00 / km)

ez treadmill run

7 PM

Resistance/core 15:00 [3]

core strength

Thursday Apr 16, 2015 #

5 AM

Swimming 1:00:00 [3] 2.5 km (24:00 / km)

Talisman swim with varying 500 m sets

Wednesday Apr 15, 2015 #

10 AM

treadmill run 50:00 [3] 10.0 km (5:00 / km)

on treadmill @ home

w/u 10 mins
15 x 60s fast/60s easy
c/d 10 mins

11 AM

functional strength (core) 15:00 [3]

abs/core session

6 PM

cycling 1:30:00 [3] 30.0 km (3:00 / km)

Spin with Sherri at Tri It
w/u 2 min builds from E2 to MAP

Main set
15/15 @ 150%
30/30 @ 130%
45/45 @ 120%
5 x 1min @ 100%

10 x 10s ALL OUT x 2
c/d

8 PM

Running (BRICK) 30:00 [3] 5.0 km (6:00 / km)

Easy jog brick run after spin to Edworthy Park and back to Tri IT

Tuesday Apr 14, 2015 #

7 PM

Swimming 1:10:00 [3] 2.5 km (28:00 / km)

W/u 400m
1500 m continuous with paddles
10 x 50 kick w/fins
100 c/d

Monday Apr 13, 2015 #

7 PM

cycling 1:20:00 [3] 38.0 km (2:06 / km)

Road ride from home to end of 262 and back. Wind gusts again going west so very slow. Fast coming back

2 x 20 sweet spot tempo
2x 5 min high cadence spinning

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