Training Log Archive: OLIn the 7 days ending Jul 1, 2018:
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Sunday Jul 1, 2018 #
7 AM
Strength, Core, Stretch 1:00:00 [2] ***
Bench & machine weights.
Wobble board ankle work.
Rear delt Shoulder mobility.
Transverse ab work.
Glute activation work.
Wobble board ankle work.
Rear delt Shoulder mobility.
Transverse ab work.
Glute activation work.
Friday Jun 29, 2018 #
5 AM
Swim - pool 50:00 [3] ** 2.8 km (17:51 / km)
600 choice - some drill
600 pull w paddles
4x (200 steady free, 100 im)
400 pull - 1st 25m of 1st 100 fast, 2nd 25m of 2nd 100 fast etc.
6x 50 drill swim - alternate btwn scull and head up freestyle for the drill
(not done)
200 cd
Did 200e + 100 im for the 4 x 300s. Held 3:14-3:09 on a comfortable effort , but a bit slower than I wanted.
600 pull w paddles
4x (200 steady free, 100 im)
400 pull - 1st 25m of 1st 100 fast, 2nd 25m of 2nd 100 fast etc.
6x 50 drill swim - alternate btwn scull and head up freestyle for the drill
(not done)
200 cd
Did 200e + 100 im for the 4 x 300s. Held 3:14-3:09 on a comfortable effort , but a bit slower than I wanted.
11 AM
Physio, Chiro, IMS.. (Acupuncture) 30:00 [0]
1 PM
Physio, Chiro, IMS.. (Physio) 1:30:00 [0]
Thursday Jun 28, 2018 #
Cycling - Road bike 3:00:00 [2] ** 81.0 km (2:13 / km)
ahr:120 max:144
Easy road bike with Barb. Very windy so I took the lead on the hard sections.
Achilles a bit sore later on & the next day, early in the morning
Achilles a bit sore later on & the next day, early in the morning
Wednesday Jun 27, 2018 #
2 PM
Physio, Chiro, IMS.. (Massage) 1:30:00 [0]
All posterior work.
Good Achilles work again. Achilles has been tight the last few days.
Good Achilles work again. Achilles has been tight the last few days.
Tuesday Jun 26, 2018 #
5 AM
Strength, Core, Stretch 1:30:00 [2] ***
Free weights, glute work, squats & deadlifts
Good glute work (hydrants, mule kick, bands).
Legs super sore from boat training yesterday. Lots of kneeling & paddling in the rafts. Still from Ironman
Good glute work (hydrants, mule kick, bands).
Legs super sore from boat training yesterday. Lots of kneeling & paddling in the rafts. Still from Ironman
9 AM
Cycling - Road bike 2:02:38 [3] 32.6 mi (3:46 / mi) +310m 3:39 / mi
2 hour bike as you feel this week. No hill repeats or anything.
doesn't have to be on tuesday
Legs sore, a bit sluggish. Slow on hilly sections. Rode my road bike
doesn't have to be on tuesday
Legs sore, a bit sluggish. Slow on hilly sections. Rode my road bike
Monday Jun 25, 2018 #
5 AM
Swim - pool 45:00 [2] * 2.2 km (20:27 / km)
300 e, 3 x 150 form ( 1 each)
300 kick
4 x 150 as 25 scull & 25 pull ( 1 each)
400 broken IM
300 kick
4 x 150 as 25 scull & 25 pull ( 1 each)
400 broken IM