Training Log Archive: JayXCIn the 7 days ending Nov 24, 2013:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Nov 24, 2013 #
Swimming 1:45:00 [3] 3.9 km (26:55 / km)
slept:8.5
8x75 fr on 1:20 breathing NPS
6x100 IM e, m, h x2 on 2:20
6x100 kick with fins on 1:50
600 fr pull, odd 100's NPS
8x25 fr breathing 4,3,2,1 on :35
8x50 on :55
4x25 in IM order on :35
Strength 38:00 [3]
Saturday Nov 23, 2013 #
Run 1:39:41 13.83 mi (7:12 / mi) +411ft 7:01 / mi
ahr:159 max:194 slept:7.5 shoes: Asics Cumulus 14 II
Road Bike 1:24:00 [3] 23.6 mi (16.9 mph)
ahr:136 max:152
90 rpm, 188w NP.
Strength 25:00 [3]
Friday Nov 22, 2013 #
Swimming 1:20:00 [4] 3.8 km (21:03 / km)
slept:7.0
4x (150 fr pull on 2:15, 100 in IM order on 2:00)
20x25 kick with fins on :30
3x (300 fr pull on 4:00, 25 ez, 3x25 ba sprint on :45)
100 ez
4x50 ba pull on :55
4x100 fr on 1:30
Strength 35:00 [3]
Thursday Nov 21, 2013 #
Run 43:49 [3] 6.0 mi (7:18 / mi) +395ft 6:52 / mi
shoes: Asics Cumulus 14 II
Road Bike 1:00:00 [3] 16.5 mi (16.5 mph)
ahr:130 max:151
2x10 min at 215w, 10 min rest
10 min cd
86 rpm, 183 NP.
Wednesday Nov 20, 2013 #
Swimming 1:15:00 [3] 3.0 km (25:00 / km)
slept:6.75
6x125 as 100 fr, 25 in IM order on 2:15
4x25 tennis ball drill
10x50 fr on :50
4x25 fly w/fins w/ tennis ball under chin.
4x50 fly w/ fins on 1:10
6x75 as 50 fr, 25 in IM order on 1:40
8x50 fr w/fins 1-4 on :45, 5-8 on :40
300 fr cd
Road Bike 1:00:00 [2] 16.2 mi (16.2 mph)
ahr:127 max:137
172w NP.
Tuesday Nov 19, 2013 #
Run 47:53 [3] 6.62 mi (7:14 / mi) +371ft 6:52 / mi
slept:8.0
Monday Nov 18, 2013 #
Swimming 1:18:00 [4] 3.45 km (22:37 / km)
slept:6.75
6x [150 fr on 2:30, 50 fr sprint on 1:30, 50 fr ez on 1:15]
500 kick with fins
6x50 ba on 1:10
8x100 fr 1-4 on 1:45, 5-8 on 1:35
50 cd
Strength 38:00 [3]