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Training Log Archive: Jomaynard

In the 7 days ending Feb 4:

activity # timemileskm+m
  swimming4 3:58:00 7.77(30:39) 12.5(19:02)
  Board surf club2 2:00:00 5.59(21:27) 9.0(13:20)
  running3 1:24:28 7.46(11:20) 12.0(7:02) 5
  Iron training 1 1:00:00 1.86(32:11) 3.0(20:00)
  strength and conditioning1 30:00
  Total11 8:52:28 22.68 36.5 5
averages - sleep:7.2 rhr:63

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Sunday Feb 4 #

9 AM

swimming race (Surf swim) 13:00 [5] 1.0 km (13:00 / km)
rhr:63 slept:8.0

Had surf league today. Had a great swim in the taplin relay as my Mullaloo team was more then dead last. I caught the 2nd last swimmer at the first can and then got into the back pack to finish on the beach about midfield. Then had open swim straight after and was still pretty knackered after the taplin swim. Finished in 8th place. Going to Bunbury on Thursday to do some Orienteering training so going to skip swimming tomorrow morning to have sleep in and then hopefully do a run tomorrow sometime.

Saturday Feb 3 #

6 AM

Iron training 1:00:00 [3] 3.0 km (20:00 / km)
rhr:63 slept:8.0

Had iron training today at Trigg. We swam, board, swam then ran up beach then did 5 swims in and out then 5 boards in and out then again a mini iron of swim board, swim run. Only guessing kms as hard to turn watch on and off. Then had an Orienteering Level 1 coaches course to do. Day 1.

Friday Feb 2 #

5 AM

swimming 1:00:00 [3] 4.0 km (15:00 / km)
rhr:63 slept:7.5

Main set was 10x200m. Steve not here in Adelaide for triathlon so breezed through the set. Went to doctors for blood results. Iron levels have gone up from 16 to 124. So I should be feeling better. Time to start some decent training.
7 AM

strength and conditioning 30:00 [3]

Went to gym after boards just for 30mins
5 PM

Board surf club 1:00:00 [3] 2.0 km (30:00 / km)

Board training at Scarborough. Main set. 6x 1mins then descending,5,4,3,2,1 x 1 mins. Then practicing running in and outs.

Thursday Feb 1 #

8 AM

swimming 1:30:00 [3] 4.0 km (22:30 / km)
rhr:64 slept:7.5

Swam at the new Scarborough pool with Kirby. Will be a slow pool for times as windy.
5 PM

running (Tempo run) 18:21 [3] 4.0 km (4:35 / km)
ahr:194 max:206

Tempo runs 4 x 1km .First km 4:39, 4:35 , 4:39 then last one 4:27. Average 4:35.
6 PM

running (Sprint training at surf c) 30:00 [4] 1.0 km (30:00 / km)
max:180

20 m sprints on the sand. 500 m run for warm up then drills. Sprints 60% for 10m then 100% for 40m. X 10. Then again at 100%. Rest in between each set. Didn’t have watch going as too much stopping and starting so just rough estimates.

Wednesday Jan 31 #

5 AM

swimming 1:15:00 [3] 3.5 km (21:26 / km)
rhr:63 slept:7.0

Can’t remember what I did.

Tuesday Jan 30 #

6 AM

Board surf club (Board paddle) 1:00:00 [3] 7.0 km (8:34 / km)
rhr:63 slept:7.5

Back to board training. Paddles from Trigg to Scarborough and back while doing training set. We did warm up and then 10 x 2mins @70% then 1 min rest then 10x 1 min@90% then 30sec rest between each then 10 x 1 min @100% with 30 secs recovery between each.
9 AM

running (Long steady run) 36:07 [3] 7.0 km (5:10 / km) +5m 5:08 / km
ahr:184 max:200 rhr:64 shoes: mizuno purple

7km easy run from Mullaloo after I dropped board back to club. Ran towards Sorrento 3.5 out then back. Felt fine but legs sore still.

Monday Jan 29 #

Note
rhr:63 slept:5.0 (rest day)

Travelling back from Melbourne. Pretty exhausted. Had bloods redone today.

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