Training Log Archive: OLIn the 7 days ending Dec 23, 2018:
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Sunday Dec 23, 2018 #
5 AM
Swim - pool 1:00:00 [2] ** 3.2 km (18:45 / km)
3 x 200 e
3 x 200 pull w paddles & band
1200 kick w flippers.
8 x 50 floating IM
16 x 25 y swim & drill
3 x 200 pull w paddles & band
1200 kick w flippers.
8 x 50 floating IM
16 x 25 y swim & drill
Saturday Dec 22, 2018 #
Strength, Core, Stretch 50:00 [3] ***
Weights, stretcing, Prehab, Core
5 AM
Run - Treadmill 55:00 [1] * 5.5 mi (10:00 / mi)
ahr:142 max:146 shoes: On Cloud 1 Black/Grey
2 PM
Cycling - Trainer (fluid) (Trainer Buildup 4) 1:00:02 [4] *****
ahr:139 max:165
w/u 5' easy ride, then 5x (20" RPE6, 20" RPE 7, 20" RPE 8, 1' RI)
m/s
6x (1' @PZ 6, 75-80 rpm - 2' @ PZ 2, 90+ rpm)
5' @ PZ 1-2 and 90+ rpm
2x (5' PZ 4, 90+ rpm - 1' PZ 6+, 90 rpm - 3' RI)
c/d to complete total time
Legs tired from weights this morning a bit. I'm still going by feel and not intending to get in Z6 . I'd it happens, great
m/s
6x (1' @PZ 6, 75-80 rpm - 2' @ PZ 2, 90+ rpm)
5' @ PZ 1-2 and 90+ rpm
2x (5' PZ 4, 90+ rpm - 1' PZ 6+, 90 rpm - 3' RI)
c/d to complete total time
Legs tired from weights this morning a bit. I'm still going by feel and not intending to get in Z6 . I'd it happens, great
Friday Dec 21, 2018 #
5 AM
Swim - pool 1:00:00 [2] ** 3.2 km (18:45 / km)
400 k/e warmup
500 kick w flippers
4 x 4 x 50 , pull & IM mix
2 x
2x 50 t
2 x 100 e tempo
4 x 100 e pull, last 100 swim
100 w.d.
500 kick w flippers
4 x 4 x 50 , pull & IM mix
2 x
2x 50 t
2 x 100 e tempo
4 x 100 e pull, last 100 swim
100 w.d.
Thursday Dec 20, 2018 #
Cycling - Trainer (fluid) (Freddy Kinetic 04) 1:15:00 [2] *** 22.1 mi (3:24 / mi)
ahr:135 max:150
Interval 1: 10-minute easy warm up
interval 2: 25-minute Endurance Miles (EM)* pace
Interval 3: 5-minute easy spinning
interval 4: 25-minute Endurance Miles (EM) pace
Interval 5: 5-minute easy spinning
interval 2: 25-minute Endurance Miles (EM)* pace
Interval 3: 5-minute easy spinning
interval 4: 25-minute Endurance Miles (EM) pace
Interval 5: 5-minute easy spinning
Wednesday Dec 19, 2018 #
Run - Treadmill 51:15 [1] * 5.1 mi (10:03 / mi)
ahr:141 max:145 shoes: On Cloud 1 Black/Grey
6 AM
Strength, Core, Stretch 30:00 [3] ***
Machine weights
Tuesday Dec 18, 2018 #
5 AM
Swim - pool (300s) 45:00 [3] ** 2.5 km (18:00 / km)
400 e w.u.
7 x 300 e as: pull, flippers, swim
7 x 300 e as: pull, flippers, swim
Monday Dec 17, 2018 #
Cycling - Trainer (fluid) (Trainer Buildup 3) 1:03:05 [4] **** 19.0 mi (3:19 / mi)
ahr:153 max:163
w/u 5-10' increasing gear every 1-2'
m/s 8x
5' gradually working from 50-90% of your FTP, then 1' PZ6+
c/d to complete total time
m/s 8x
5' gradually working from 50-90% of your FTP, then 1' PZ6+
c/d to complete total time