Training Log Archive: undftableIn the 7 days ending Aug 15, 2009:
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Friday Aug 14, 2009 #
Weights/Core 30:00 [3]
Swim 45:00 [3] 1.6 km (28:07 / km)
Building!!!! Swim Shape is coming back. Next week is how to balance the Run, Swim, Bike and work all in the same week.
4x50 W/U
4x100 Drill
2x100 Kick/Pull
Pyramid - Built speed all the way thru and kept to 15 sec rest between.
1x50
1x100
1x150
1x150
1x100
1x50
4x50 W/D
Felt really good on the swim and should have put in more yards but wanted to make sure I ad enough gas for weights and core. Next week is going to be good.
4x50 W/U
4x100 Drill
2x100 Kick/Pull
Pyramid - Built speed all the way thru and kept to 15 sec rest between.
1x50
1x100
1x150
1x150
1x100
1x50
4x50 W/D
Felt really good on the swim and should have put in more yards but wanted to make sure I ad enough gas for weights and core. Next week is going to be good.
Thursday Aug 13, 2009 #
Cycling tempo 1:24:19 [4] 27.84 mi (3:02 / mi)
ahr:164 max:172
Pretty similar to Tuesday but looped it with AT keeping good tempo. Alton to Harvard and down to Walnut. TR up to Portola then down to Sand Cyn. Irvine Blvd back to Alton and then the bummer. Too many stop lights back to the office on Alton!!! Last time I do that at rush hour.
Wednesday Aug 12, 2009 #
Weights/Core 30:00 [3]
Swim 40:00 [3] 1.4 km (28:34 / km)
4 x 50 w/u
8 x 50 drill
6 x 100 free
4 x 50 w/d
1400 yds and building.... After this week I need to start adding longer single yardage intervals. 200's and 300's next week!!!
8 x 50 drill
6 x 100 free
4 x 50 w/d
1400 yds and building.... After this week I need to start adding longer single yardage intervals. 200's and 300's next week!!!
Tuesday Aug 11, 2009 #
Cycling intervals 1:09:26 [4] 21.19 mi (3:17 / mi)
ahr:160 max:175 shoes: Sidi Dominator
Great pace and 5 miles of attack work. Left work down Alton to Harvard, worked 5 minute attacks with 3 minute recovery to Walnut. Up to TR and then out Portola where I worked tempo to Sand Canyon. SC to Irvine and up to Bake. Attacked Bake up to dimension with a cool down to the folks for an early dinner.
Cooked!
Cooked!
Monday Aug 10, 2009 #
Weights/Core 30:00 [3]
shoes: Nike Shox
Swim 30:00 [3] 1.1 km (27:16 / km)
Easy day getting back in touch with the pool. Surprised at how the form is there but the arms aren't.
4 x 50 Free W/U
2 x 100 Catch-up
2 x 100 Pull
2 x 100 KLRS
1 x 100 Kick
4 x 50 W/D
1100 yds to start but need to build pretty fast if LB tri isn't going to be embarrassing.
4 x 50 Free W/U
2 x 100 Catch-up
2 x 100 Pull
2 x 100 KLRS
1 x 100 Kick
4 x 50 W/D
1100 yds to start but need to build pretty fast if LB tri isn't going to be embarrassing.
Sunday Aug 9, 2009 #
Cycling long 2:21:44 [4] 44.43 mi (3:11 / mi) +1124ft 3:07 / mi
ahr:158 max:176 shoes: Sidi Dominator
Long one today. Out river to PCH to Back Bay. Back bay trail all the way out to Irvine Blvd and down to Jeffery. Left on Alton to Shady cyn and up to the bike trail. Quick rest at the park and up Newport Coast. Bombed SJ back to the BB trail, to PCH and home.
FRIED!!!!
FRIED!!!!