Training Log Archive: marathonerxIn the 7 days ending Feb 19, 2012:
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Sunday Feb 19, 2012 #
Bike 2:30:00 [3] 42.43 mi (17.0 mph) +1458ft
IM Revisited
ave mph 16.97
max mph 22.66
ave watt 129
max watt 197
ave rpm 74
max rpm 93
rolling resistance 2.0
min grade -4.4%
max grade 5.1%
total climb 1458 ft
ave mph 16.97
max mph 22.66
ave watt 129
max watt 197
ave rpm 74
max rpm 93
rolling resistance 2.0
min grade -4.4%
max grade 5.1%
total climb 1458 ft
Saturday Feb 18, 2012 #
Strength & Conditioning 30:00 [3]
30' Leg Workout:
Single Leg Extensions: 2 X 20
Single Leg Curls: 2 X 20
Inner Groin/Thigh: 2 X 20
Outer Hip/Thigh: 2 X 20
Leg press: 2 X 20
Single Leg Extensions: 1 X 20
Single Leg Curls: 1 X 20
Inner Groin/Thigh: 1 X 20
Outer Hip/Thigh: 1 X 20
Leg press: 1 X 20
Single Leg Extensions: 2 X 20
Single Leg Curls: 2 X 20
Inner Groin/Thigh: 2 X 20
Outer Hip/Thigh: 2 X 20
Leg press: 2 X 20
Single Leg Extensions: 1 X 20
Single Leg Curls: 1 X 20
Inner Groin/Thigh: 1 X 20
Outer Hip/Thigh: 1 X 20
Leg press: 1 X 20
Wednesday Feb 15, 2012 #
Run (Treadmill) 1:29:55 [3] 8.55 mi (10:31 / mi)
ahr:150 max:163
9:33
9:39
10:08
9:55
10:40
10:52
11:37
10:52
06:34
9:39
10:08
9:55
10:40
10:52
11:37
10:52
06:34
Tuesday Feb 14, 2012 #
Swim 42:02 [3] 1.0 mi (42:03 / mi)
wu: 400 (30")
2:21 swim
1:41 kick
2:07 pull
2:08 swim
ms2: 200
2:10 (15")
2:07 (15")
ms3: ladder
25 - 25(15")
50 - 59(15")
75 - 1:39(15")
100 - 2:10(15")
125 - 2:45(15")
150 - 3:24(15")
175 - 4:00(15")
200 - 4:35(15")
cd: 300
1:42 kick
2:08 pull
2:45 back, breast, back, breast
2:21 swim
1:41 kick
2:07 pull
2:08 swim
ms2: 200
2:10 (15")
2:07 (15")
ms3: ladder
25 - 25(15")
50 - 59(15")
75 - 1:39(15")
100 - 2:10(15")
125 - 2:45(15")
150 - 3:24(15")
175 - 4:00(15")
200 - 4:35(15")
cd: 300
1:42 kick
2:08 pull
2:45 back, breast, back, breast
Monday Feb 13, 2012 #
Swim 59:48 [3] 1.38 mi (43:20 / mi)
wu: 400 (30")
2:12 swim
1:45 kick
2:01 pull
2:18 swim
ms1:
200 - 4:31(20")
300 - 7:01(20")
400 - 9:00 (35")
ms2: 8 x 50 (15")
60, 15, 61, 15, 61, 15, 63, 15, 61, 15, 64, 15, 60, 15, 61, 30
ms3: 8 x 50 (15")
63, 15, 63, 15, 65, 15, 62, 15, 59, 15, 60, 15, 61, 15, 60, 30
cd: 400
3:39 - kick
4:17 - pull
Total: 2500 yards
2:12 swim
1:45 kick
2:01 pull
2:18 swim
ms1:
200 - 4:31(20")
300 - 7:01(20")
400 - 9:00 (35")
ms2: 8 x 50 (15")
60, 15, 61, 15, 61, 15, 63, 15, 61, 15, 64, 15, 60, 15, 61, 30
ms3: 8 x 50 (15")
63, 15, 63, 15, 65, 15, 62, 15, 59, 15, 60, 15, 61, 15, 60, 30
cd: 400
3:39 - kick
4:17 - pull
Total: 2500 yards