Training Log Archive: JaimeVeloIn the 7 days ending Feb 17, 2013:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||
|
|
|
|
|
|
| |||||||||||
| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Feb 17, 2013 #
Run long 1:45:00 [2] 12.0 mi (8:45 / mi)
poached Lost Dutchman half w Kent.
threw in some Fartleks.
felt good.
ran w/ lead marathoner for 200m
threw in some Fartleks.
felt good.
ran w/ lead marathoner for 200m
Saturday Feb 16, 2013 #
MTB 2:23:00 [1] 16.0 mi (8:56 / mi)
easy ride thru wash over to Tom's Thumb TH and over to east side of McDowells. Little loop.
Desert is super green!
Desert is super green!
Hiking 1:15:00 [1] 3.4 mi (22:03 / mi)
brisk walk up Pinnacle Peak with Wheilers.
Friday Feb 15, 2013 #
Swimming 1:00:00 [3] 2.3 km (26:05 / km)
WU: 100 swim, 100 kick, 100 swim, 100 kick.
MS: Pyramid intervals: Choose a pace for the 400 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses.
200 (20”) 300 (30”) 400 (30”) 500 (30") 400 (20") 300 (30”) 200 (30”) 100.
CD: easy back stroke 100
Total: 2700
MS: Pyramid intervals: Choose a pace for the 400 interval that is below your T-pace. Then maintain that pace for the “step-up” portion of the set. For the “step-down” portion try to make each interval faster than the previous so that the last interval is the fastest of the entire set. But never faster than T-pace. Recoveries are seconds in parentheses.
200 (20”) 300 (30”) 400 (30”) 500 (30") 400 (20") 300 (30”) 200 (30”) 100.
CD: easy back stroke 100
Total: 2700
Strength 45:00 [3]
3 x (15 reps on 12 strength exercises in gym)
getting stronger!
getting stronger!
Thursday Feb 14, 2013 #
Run 15:30 [1] 2.0 mi (7:45 / mi)
run off the bike
9 AM
Cycling 3:20:00 [2] 51.0 mi (3:55 / mi) +3632ft 3:40 / mi
ride out to Bartlett Reservoir
Wednesday Feb 13, 2013 #
Swimming 1:00:00 [2] 2.5 km (24:00 / km)
WU:
200 free, 100 kick.
4 x 100 done as 25 kick, 25 R arm only, 25 L arm only, 25 free.
6 x 100 Odds: 25 kick, 25 R arm only, 25 L arm only, 25 free, evens: 25 swim, 25 kick, 25 pull, 25 swim.
MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses.
8 x 100 @ T-pace (10”).
8 x 50 @ T-pace (10”).
CD: 200 easy.
Total—2700
200 free, 100 kick.
4 x 100 done as 25 kick, 25 R arm only, 25 L arm only, 25 free.
6 x 100 Odds: 25 kick, 25 R arm only, 25 L arm only, 25 free, evens: 25 swim, 25 kick, 25 pull, 25 swim.
MS: Try to make the times for these as consistent as possible. Recoveries are in seconds within parentheses.
8 x 100 @ T-pace (10”).
8 x 50 @ T-pace (10”).
CD: 200 easy.
Total—2700
Tuesday Feb 12, 2013 #
Run 39:50 7.3 km (5:27 / km)
that was painful.
10 min w/u
then 30 minutes just below AeT - HR 140-145.
10 min w/u
then 30 minutes just below AeT - HR 140-145.
Monday Feb 11, 2013 #
Strength 1:00:00 [3]
10 minute treadmill w/u
3 sets of 15reps on about 10 different strenght exercises.
3 sets of 15reps on about 10 different strenght exercises.
MTB 1:28:30 28.5 km (3:06 / km)
quick ride. bundled up. cold.