Training Log Archive: OLIn the 7 days ending Dec 16, 2018:
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Saturday Dec 15, 2018 #
5 AM
Run - Treadmill 50:00 [1] * 5.0 mi (10:00 / mi)
ahr:140 max:146 shoes: On Cloud 1 Black/Grey
50 min at 5.8 at 2.5%
6 AM
Strength, Core, Stretch 45:00 [3]
Weights, stretching, etc. Focus on upper body
Friday Dec 14, 2018 #
5 AM
Swim - pool 1:00:00 [3] *** 3.1 km (19:21 / km)
200 e & 200 t w.u.
6 x 50m Freestyle Swim (drill/swim)
6 x 50m Freestyle Swim (kick/swim)
1 x 400m Freestyle Swim (6:08)
1 x 200m Backstroke Swim (3:20)
400m Freestyle Swim (6:03)
2 x 100m IM Swim
1 x 400m Freestyle pull w paddles (5:55)
200m IM kick
1 x 200m Freestyle Swim (Easy)
6 x 50m Freestyle Swim (drill/swim)
6 x 50m Freestyle Swim (kick/swim)
1 x 400m Freestyle Swim (6:08)
1 x 200m Backstroke Swim (3:20)
400m Freestyle Swim (6:03)
2 x 100m IM Swim
1 x 400m Freestyle pull w paddles (5:55)
200m IM kick
1 x 200m Freestyle Swim (Easy)
Thursday Dec 13, 2018 #
8 AM
Cycling - Trainer (fluid) (Freddy Kinetic 03) 1:15:00 [3] *** 22.3 mi (3:22 / mi)
ahr:134 max:163
interval 1: 15-minute easy warm up
intervals 2-9: 30 second PowerInterval(PI) followed by 4 minutes and 30 seconds of easy spinning (Repeat this 5-minute interval 8 times for a total work set of 40 minutes)
Interval 10: 5-minute cool down
30" in 7th gear, big ring.
Recovery in 7th gear, small ring.
Tried to push 360-380 watts.
intervals 2-9: 30 second PowerInterval(PI) followed by 4 minutes and 30 seconds of easy spinning (Repeat this 5-minute interval 8 times for a total work set of 40 minutes)
Interval 10: 5-minute cool down
30" in 7th gear, big ring.
Recovery in 7th gear, small ring.
Tried to push 360-380 watts.
Wednesday Dec 12, 2018 #
5 AM
Run - Treadmill 45:45 [1] * 4.5 mi (10:10 / mi)
ahr:136 max:145 shoes: On Cloud 1 Black/Grey
6 AM
Strength, Core, Stretch 15:00 [3] **
TRX and shoulder work
Tuesday Dec 11, 2018 #
5 AM
Swim - pool 45:00 [2] ** 2.0 km (22:30 / km)
500 kick w flippers
400 e, 3-4 kicks off every wall
300 pull
200 iM drill
100 e ping pong drill
10 x 25 y drill
10 x 25 t drill
400 e, 3-4 kicks off every wall
300 pull
200 iM drill
100 e ping pong drill
10 x 25 y drill
10 x 25 t drill
Monday Dec 10, 2018 #
5 AM
Run - Treadmill 45:11 [1] * 4.5 mi (10:02 / mi)
ahr:138 max:143 shoes: On Cloud 1 Black/Grey
45' at 2.4% and 5.8 mph
Running slow seems to be starting to pay off.
HR was lower so I think I'm almost recovered from Kona
Running slow seems to be starting to pay off.
HR was lower so I think I'm almost recovered from Kona
6 AM
Strength, Core, Stretch 15:00 [2] ***
Weakness focus, shoulders and psoas work