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Training Log Archive: fabioandy

In the 7 days ending Apr 16, 2016:

activity

time

miles

Running

3:00:53

20.03

(9:02)

32.23

(5:37)

Commute

2:59:13

35.89

(5:00)

57.76

(3:06)

Cycling

2:57:00

46.23

(3:50)

74.4

(2:23)

Ocean Swimming

1:31:50

2.97

(30:54)

4.78

(19:12)

Strength and Conditioning

1:10:00

Swimming

58:59

1.4

(42:11)

2.25

(26:13)

Total

12:37:55

106.52

171.42

3:14

0:00

» now

Saturday Apr 16, 2016 #

7 AM

Ocean Swimming 42:50 [3] 2.27 km (18:51 / km)

Start of the brick. Was supposed to be a 2km swim. Must have mucked up the turn around point. Or didn't swim. One of the too.

Felt good on the way out and was moderately choppy on the way back which wasn't ideal.

Cycling 1:57:00 [3] 42.0 km (2:47 / km)

Next up was the bike. Went out with a slower pack to make sure I wasn't fighting to catch up then somehow ended up winding up with the slower of those groups. And they were too slow for me I think. Like it was really really easy. But thats ok. Maybe it was a good thing though to not weaken the muscles pre the run.

Running 34:22 [3] 6.34 km (5:25 / km)

Went for a easy jog afterwards. Felt fine - which was good news :)

Friday Apr 15, 2016 #

6 AM

Ocean Swimming 49:00 [3] 2.51 km (19:32 / km)

Warm up to the groin and point back then did 4 floating starts down to the buoy and into the beach.

Was real good value. Practised my sighting and drafting off the rest of the pack and keeping with them. Was quite good.

Thursday Apr 14, 2016 #

5 AM

Running long 1:14:48 [3] 13.63 km (5:29 / km)

Long run - felt ok calves were pretty tight towards the end of it though. Managed to stay in the easy zones though which was good.

12 PM

Strength and Conditioning 40:00 [3]

Usual work. Calves were tight after this morning's run.

Was supposed to ride too but was feeling average so decided not too. Was a good call. Feeling pretty crook after work.

Wednesday Apr 13, 2016 #

5 AM

Commute 34:00 [3] 11.08 km (3:04 / km)

6 AM

Cycling intervals (Indoor) 1:00:00 [3] 32.4 km (1:51 / km)

Slept in so would not have made it to training in time so went to the gym. Workout was to be a heart rate one anyway so that is easier to do watching a watch anyway.

10min in high zone 3. approx 148 to 158 for me.
4min rest.
4 times. Was good session. Hard. good to have music pumping in the ears and not have to worry about traffic too when pushing. Made a difference I think.

5 PM

Commute 34:12 [3] 11.08 km (3:05 / km)

Tuesday Apr 12, 2016 #

5 AM

Commute 20:23 [3] 6.39 km (3:11 / km)

6 AM

Running warm up/down 13:40 [3] 2.12 km (6:27 / km)

Running intervals 26:38 [4] 4.39 km (6:04 / km)

500m intervals.

400m threshold then last 100m just over threshold.

6 times:

1:49
1:48
1:44
1:43
1:41
1:41

7 AM

Commute 25:10 [3] 7.1 km (3:33 / km)

Monday Apr 11, 2016 #

5 AM

Commute 33:11 [3] 11.04 km (3:00 / km)

6 AM

Strength and Conditioning 30:00 [3]

5 PM

Commute 32:17 [3] 11.07 km (2:55 / km)

6 PM

Swimming 58:59 [3] 2.25 km (26:13 / km)

Cold evening in a non heated pool made kids in teh summer. But good nonetheless.

400m free warm up
200m kick

Drills:
6-3-6 free 25 free 25
L side stroke 25 free 25
R side stroke 25 free 25
free 25 (can't butterfly) free 25
free 50
twice

25m thresh 125m easy
50m thresh 100m easy
75 m thresh 75m easy
100m thesh 25m easy
200m easy
100m T 25m easy
75m T 25m easy
50 m T 100m easy
25m T 125m easy

Sunday Apr 10, 2016 #

7 PM

Running 31:25 [3] 5.75 km (5:28 / km)

Was hoping to be back in time to get a brick in but just settled for a easy run. Made it short to not load my legs too much for this weeks running

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