Training Log Archive: Ironfrog

In the 7 days ending May 6, 2012:

4:50

0:00

1 PM

Cycling 4:00:00 106.0 km (26.5 kph) +765m
ahr:115 max:130

Running 30:00 6.0 km (5:00 / km)
ahr:135 max:155 shoes: Asics, Gel Kayano 17

15 min z1 + 10 min z3 + 5 min z1

8 PM

Core strength 20:00 [1]

Swiss ball

10 AM

Swimming 45:00 [1] 2.0 km (22:30 / km)

4 PM

Running 1:20:00 16.0 km (5:00 / km)
ahr:130 max:155 shoes: Zoot TT 5.0 Ultra

4 x (16 min z1 + 4 min z3)

5 PM

Swimming 1:05:00 [1] 3.2 km (20:19 / km)
(rest day)

200 m warm up
10 x 50 m technique
3 x 600 m glide, 100 m backstroke in between
6 x 50 m (progressive/easy)
200 m cool down

5 AM

Strength 30:00 [3]

5 PM

Running 45:01 [0] 6.6 km (6:49 / km) +38m 6:38 / km
ahr:130 max:163 shoes: Zoot TT 5.0 Ultra

10 min warm up
10 min run drills
6 x 400 m @ 90%, recovery: 200 m jog
cool down

6 PM

Cycling 2:04:00 60.04 km (29.1 kph) +408m
ahr:119 max:135

60 min easy ride
2 x 15 min z3 cad 90-95, 10 min recovery
20 min aeroposition z2 cad 80-85
Cool down

Running 15:00 [1] 2.74 km (5:29 / km) +6m 5:25 / km
ahr:135 max:140 shoes: Zoot TT 5.0 Ultra

Quick transition.

Note

Lost todays strength session. Closed gym.

9 AM

Running 45:00 4.29 km (10:29 / km) +6m 10:25 / km
ahr:115 max:153 shoes: Asics, DS Trainer

10 min warm up
20 min run drills
4 x 100 m progressive sub sprint
10 min cool down

5 PM

Swimming 45:00 [1] 2.0 km (22:30 / km)
(rest day)

300 m warm up
10 x 50 m technique
6 x 100 m (50 backstroke/ 50 crawl)
2 x 200 m paddles
200 m cool down