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Training Log Archive: trijalapeno

In the 7 days ending Dec 20, 2009:

activity # timemileskm+ft
  Swim5 6:35:00 12.99(30:25) 20.9(18:54)
  Running4 4:00:00 25.0 40.23
  Cycling2 2:30:00
  Core/Strech3 1:00:00
  Total7 14:05:00 37.99 61.13

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Sunday Dec 20, 2009 #

Running 45:00 [3]

Skinned up Big Mountain and skiied down

Saturday Dec 19, 2009 #

Running 35:00 [3] 5.0 mi (7:00 / mi)

Treadmill run
6:40 mile 1, 6:20 mile 2, 6:00 mile 3, 5:45 mile 4, 5:30 mile 5
Felt great

Core/Strech 30:00 [3]

Friday Dec 18, 2009 #

Swim 1:00:00 [3] 3.3 km (18:11 / km)

1,000 warm up straight
500 kick evens hard, odds easy
50,100,150,200,150,100, 50 every other pull
2x(25,50,75,100)drill/build

Cycling 1:00:00 [3]

Thursday Dec 17, 2009 #

Swim 1:20:00 [3] 4.5 km (17:47 / km)

400s/300k/200p/100scull
12x75x1:20 odds: 6k/catch-up/DPS evens: build
2x{ 300 pull paddles x 4:20 (4')
4x50x50'' fast w/ paddles (35'')
200 pull x 3' (2:50)
4x50x50'' d1-4 (41-35)
100 easy x 1:30
4x50x60'' 3 fast, 1 easy
200 easy as 50 odd/50 free

Felt good, make back felt a little achey after the workout but not bad considering the amount of swimming.

Core/Strech 15:00 [3]

Ab-work, lower back, push-ups

Running 2:00:00 [3] 15.0 mi (8:00 / mi)

Ran through Greenough, up Duncan, up Woods and down Lincoln hills. Legs felt great but probably going to be sore from the ice.

Wednesday Dec 16, 2009 #

Swim 1:00:00 [3] 3.0 km (20:00 / km)

300 swim, 300 kick, 300 swim, 300 pull Warm Up
1600 Broken 275,250,225, down to 25 alternate swim and pull
150 cool down

Starting to feel tired from all the swimming.

Cycling 1:30:00 [3]

Rode steady most of the time working on pedal stroke and cadence. Then did 5x4min w/ 1 min rest. Felt good to do some intervals.

Core/Strech 15:00 [3]

Tuesday Dec 15, 2009 #

Swim 1:30:00 [3] 4.5 km (20:00 / km)

400 swim, 200 kick, 4x50 drill on 1:00, 4x50 descending on :50
4x (200 kick on 4:00, 4x100 on 1:25 odds, 2x200 on 2:50)
5x100 B/C 3,5,7 on 1:30
200 cool down

Swim felt good even after swimming a bunch this last week.

Monday Dec 14, 2009 #

Swim 1:45:00 [3] 5.6 km (18:45 / km)

300swim, 300kick, 300swim, 300pull
800 swim (25 drill, 25swim)
4x50 drill
4x400 pull w/ 30 sec rest, endurance
4x300 100 drill, 200 swim
4x200 50 drill, 150 swim w/ paddles

Running 40:00 [3] 5.0 mi (8:00 / mi)

Easy run in the Ratt. Legs were sore from running on snow the previous day.

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