Training Log Archive: IronParentIn the 7 days ending Mar 25, 2016:
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Friday Mar 25, 2016 #
1 PM
Road Run 1:03:28 [2] 12.82 km (4:57 / km)
ahr:151 max:166 shoes: Brooks Pure Cadence
Thursday Mar 24, 2016 #
5 AM
Bike (Trainerroad) 1:00:00 [3] 23.5 km (23.5 kph)
ahr:134 max:148
Mont Albert
8 PM
Masters Swimming 1:30:00 [3] 3.05 km (29:30 / km)
Warm up 1000m
4 x 75 (50 swim / 25 kick)
8 x 50 pull (1 easy, 1 fast, 1 easy, 1 max ... x2)
300 swim
Main set 1800m
12 x 25 kick
2 x 50 build
2 x 50 rev build
4 x 25 sprint
6 x 50 pull
2 x 50 build
2 x 50 rev build
4 x 25 spring
3 x 100 swim
2 x 50 build
2 x 50 rev build
4 x 25 sprint
Cool down 250m
4 x 75 (50 swim / 25 kick)
8 x 50 pull (1 easy, 1 fast, 1 easy, 1 max ... x2)
300 swim
Main set 1800m
12 x 25 kick
2 x 50 build
2 x 50 rev build
4 x 25 sprint
6 x 50 pull
2 x 50 build
2 x 50 rev build
4 x 25 spring
3 x 100 swim
2 x 50 build
2 x 50 rev build
4 x 25 sprint
Cool down 250m
Wednesday Mar 23, 2016 #
Note
(rest day)
Tuesday Mar 22, 2016 #
7 PM
Road Run (Brick) 17:32 [2] 3.5 km (5:01 / km)
ahr:147 max:161 shoes: Brooks Pure Cadence
Bike (Brick - Trainerroad) 45:00 [3] 17.82 km (23.8 kph)
ahr:137 max:152
Monday Mar 21, 2016 #
5 AM
Road Run 48:00 [2] 9.6 km (5:00 / km)
ahr:142 max:172 shoes: Brooks Pure Cadence
8 PM
Masters Swimming 1:30:00 [3] 2.9 km (31:02 / km)
4x100 warm up (50 swim/50 kick)
12x75 kick
200 pull
Main Set - 3 times of below set
4x75 on 1:30 max pace, 200 swim, 200 pull
Cool down - 200 choice
12x75 kick
200 pull
Main Set - 3 times of below set
4x75 on 1:30 max pace, 200 swim, 200 pull
Cool down - 200 choice
Sunday Mar 20, 2016 #
9 AM
Bike (Brick - Trainerroad) 2:30:00 [3] 55.5 km (22.2 kph)
ahr:124 max:138
Road Run (Brick) 16:51 [3] 3.5 km (4:49 / km)
shoes: Brooks Pure Cadence