Training Log Archive: trijalapenoIn the 7 days ending Dec 13, 2009:
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Sunday Dec 13, 2009 #
Running 2:05:00 [3] 16.0 mi (7:49 / mi)
Ran up the main corridor w/ Adam to the three mile boundary. Felt good but my back felt really tight towards the end.
Swim 1:20:00 [3] 4.2 km (19:03 / km)
300 swim, 300 kick, 300 swim, 300 pull
800 pull on 1:30 base
8x100 on 1:40 descending
400 pull on 1:30 base
4x100 on 1:40 descending
200 pull on 1:30 base
2x100 on 2:00 all out
Felt good till 4x100 and cramped on the thrid one. Recovered for the last 2x100 and swam 1:10's. Made it down to 1:08 on the 8x100's. Starting to feel much better in the water. My back really did not hurt that much only towards the end.
800 pull on 1:30 base
8x100 on 1:40 descending
400 pull on 1:30 base
4x100 on 1:40 descending
200 pull on 1:30 base
2x100 on 2:00 all out
Felt good till 4x100 and cramped on the thrid one. Recovered for the last 2x100 and swam 1:10's. Made it down to 1:08 on the 8x100's. Starting to feel much better in the water. My back really did not hurt that much only towards the end.
Saturday Dec 12, 2009 #
Cycling 1:00:00 [3]
Rode the old trainer w/ the boys. Felt good worked on high cadence.
Friday Dec 11, 2009 #
Swim 55:00 [3] 3.0 km (18:20 / km)
Warm Up 1,000
300 swim, 100 kick, 300 swim, 300 pull
3 x (200 & 400's w/ 20 sec rest last 50 of every 200 dps/drill)
Cool Down
300 swim, 100 kick, 300 swim, 300 pull
3 x (200 & 400's w/ 20 sec rest last 50 of every 200 dps/drill)
Cool Down
Running 55:00 [3] 7.0 mi (7:51 / mi)
Longest waterworks loop
Thursday Dec 10, 2009 #
Cycling 50:00 [3]
Morning spin w/ a few harder hill efforts.
Running 45:00 [3] 6.0 mi (7:30 / mi)
Ran shortest waterworks loop. Legs felt good but it was really cold. Did a few pick ups to stay warm on cold sections.
Core/Strech 30:00 [3]
Core (abs, back, push-ups, pull ups}, Strech and roller
Swim 1:00:00 [3] 3.2 km (18:45 / km)
1200 Warm Up
300 swim, 300 kick, 300 swim, 300 pull
4x300 (125 hard, 50 easy, 125 hard) on 4:30, 4:20, 4:10, 4:00)
5x100 (25 drill, 50 build, 25 fast) on 1:30
200 cool down
Swim felt good was swimming 300's in 3:50 ish
300 swim, 300 kick, 300 swim, 300 pull
4x300 (125 hard, 50 easy, 125 hard) on 4:30, 4:20, 4:10, 4:00)
5x100 (25 drill, 50 build, 25 fast) on 1:30
200 cool down
Swim felt good was swimming 300's in 3:50 ish
Tuesday Dec 8, 2009 #
Swim 1:00:00 [3] 3.0 km (20:00 / km)
1200 Warm Up 300 swim, 300 kick, 300 swim, 300 pull
Main Set 4x (4x50 on :50, 200 on 3:10)
Swimming 200's around 2:30
Felt way better than yesterday. Starting to feel like I'm in some sort of swimming shape.
Main Set 4x (4x50 on :50, 200 on 3:10)
Swimming 200's around 2:30
Felt way better than yesterday. Starting to feel like I'm in some sort of swimming shape.
Cycling 1:00:00 [3]
Finally did a trainer workout and was not that bad. Mostly just spun but did some short efforts and 3x1 minute one leg pedaling.
Core/Strech 15:00 [3]
Abs, back
Lift 15:00 [3]
Chest, Lats, Shoulders, Triceps, Bicepts
Monday Dec 7, 2009 #
Swim 50:00 [3] 2.8 km (17:51 / km)
1,000 warm up straight (every 250 faster)
10x50 on :55 odds build, evens drill
5x100 on 1:30
200 pull
3x100 on 1:25
200 pull
100 cool down
10x50 on :55 odds build, evens drill
5x100 on 1:30
200 pull
3x100 on 1:25
200 pull
100 cool down