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Training Log Archive: O Steve!

In the 7 days ending Aug 20:

activity # timemileskm+m
  Swimming4 3:03:16
  rowing3 1:19:52
  weight training2 47:04
  Total6 5:10:12

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1:21
0:00
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MoTuWeThFrSaSu

Sunday Aug 20 #

rowing 10:12 [3]
ahr:106

weight training 22:37 [3]
ahr:108

15 x 15
2 x 50 pull down
100 march
1 min ball balance left knee

Saturday Aug 19 #

Swimming 49:55 [3]

Cedar Lake 3 beach triangle....S to W to E back to S

first swim with new wave safety buoy and no wetsuit....worked well

14:55 S to W beach (:15 included time to readjust belt mid swim)
6:11 W to E
20:37 E to S

these are pretty quick times....speed is coming on every swim....

worked my new found kick technique.....seems to be working very well......will keep working with this....

Friday Aug 18 #

Swimming 31:30 [3]

Time to get a read on current speed.....its been coming down and I did not lift the day before so this workout should clue me in....

decided on 5 x 100 on 2:00.....2 sets after longish recovery....

1:28
1:31
1:32
1:33
1:33

3:26 R

1:29
1:32
1:33
1:33
1:32

Pretty quick!.....I am getting closer to going for my 450 TT this year.

2:28 R

4 x 50 on 1:30

:45
:45
:44
:44

rowing 20:03 [3]
ahr:112

one legged.....

rowing 29:33 [3]
ahr:108

15 x 15
2 x 100 pull down
100 marches balance ball
1 min one leg balance

Wednesday Aug 16 #

Swimming 41:24 [3]

Some intervals to test and bring up speed....

decided on 4 sets of 3 x 100 on 2:00...

1:31
1:35
1:35

1:25 R

1:33
1:35
1:35

1:24 R

1:32
1:34
1:34

1:25 R

1:33
1:35
1:32

1:33.6 avg....need a couple more seconds/100

sluggish times due to lifting weights the day before, probably a good idea not to lift the day before wanting some optimum times..not far off from getting into some good swim shape.

2:28 R

9 x 50 on 1:30

:45
:44
:44
:44
:44
:45
:45
:44

Tuesday Aug 15 #

rowing 20:04 [3]
ahr:109

one legged.....

weight training 24:27 [3]
ahr:105

15 x 15
2 x 50 pull downs
100 balance ball marches
1 min of one leg balance ball

Monday Aug 14 #

Swimming 1:00:27 [3]

swim speed coming up a bit.....

ladder....50, 100, 200, 300, 450

:45 (50)

:43 R

1:38 (100)

1:06 R

3:20 (200)

1:24 R

5:12 (300)

2:47 R

7:40 (450)

3:19 R

broken 450 TT....4 x 100 on 2:00 + 50

1:33
1:34
1:35
1:35
:43

3:16 R

8 x 100 on 2:30

1:41
1:41
1:40
1:38
1:37
1:39
1:37
1:37

Note...learned a leg kick/flip technique that led to the 1:38-:37 times when I was charting 1:41 before that.....I need to develop this more....smooth it out and make is 2nd nature..........old dog teaching self new trick??/


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