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Training Log Archive: southerncross

In the 7 days ending Jan 21, 2012:

activity # timemileskm+m
  Yoga2 2:00:00
  Swim8 1:53:00 1.46 2.35
  Rubber band/tube exercises1 40:00
  Total11 4:33:00 1.46 2.35
averages - sleep:15.5 weight:105.3kg

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SuMoTuWeThFrSa

Saturday Jan 21, 2012 #

9 AM

Rubber band/tube exercises (standing acts from gdebk) 40:00 [3] **
slept:9.0 weight:104.3kg shoes: bare feet

standing activities with stretch tubes from The Great Stretch Tubing Handbook
4 PM

Swim (time trial 20min) 21:00 [3] *** 1.05 km (20:00 / km)
slept:8.0 weight:104.3kg

20minute time trial at Lambton Pool.actual time to end of lap 20min40sec for 1k 50m.

T-20 Cruise Pace per 100 = 1:58.1

Friday Jan 20, 2012 #

1 PM

Swim (freestyle) 10:00 [3] ***
slept:8.5 weight:104.9kg

Thursday Jan 19, 2012 #

Yoga (group class @ CLAC) 1:00:00 [3] ***
slept:7.0 weight:105.2kg shoes: bare feet

Wednesday Jan 18, 2012 #

1 PM

Swim (freestyle) 10:00 [3] ***
slept:8.5 weight:106.2kg

6 PM

Swim (posture & static balance) 20:00 [3] 0.65 km (30:46 / km)
slept:8.5 weight:106.1kg

Training zone: Recovery and low aerobic
Target RPE range: 9 to 11
Target heart-rate range: 70 to 85% of SLTHR
2 x 25m front balance (FB) on : 20R TS
2 x 25m back balance on (BB) : 20R
4 x 25m on:15R-alt 25FB, 25BB
2 x 25m swim on : 20R TS (focus: tight line)
IHR OR RPE
2 x 25m SGND on : 20R TS (focus:tight line)
4 x 25m on: 15R - alternating 25FB, 25BB
2 x 25m swim on : 20R TS(focus: buoy pressure
IHR or RPE
2 x 25m SGNU on 15R (focus:tight line)
4 x 25m on : 15R-alt 25FB, 25SGNU left, 25BB, 25 SGNU right - tight line & schumply on each length
1 x 25m swim TS (focus:tight line)
1 x 25 swim TS (focus:buoy pressure
IHR or RPE
Total distance: 650m
...a static-balance and posture-skills practice session

Tuesday Jan 17, 2012 #

6 AM

Note
slept:8.0 weight:105.2kg

3 PM

Swim (freestyle) 10:00 [3] **
slept:8.0 weight:105.2kg

Monday Jan 16, 2012 #

7 AM

Note
slept:9.0 weight:105.2kg

6 PM

Swim (freestyle) 10:00 [3] **
slept:9.0 weight:105.2kg

cruise ten minutes freestyle think technique
7 PM

Yoga (group class @ CLAC) 1:00:00 [3] ***
slept:9.0 weight:105.2kg shoes: bare feet

second class at CLAC following a ten minute swim

Sunday Jan 15, 2012 #

10 AM

Swim (swim golf) 12:00 [3] ***
slept:8.0 weight:106kg

Swim golf with flippers, goggles and swim snorkel
31 freestyle strokes @ 51.40 seconds = 83
31 freestyle strokes @ 51.79 seconds = 83
31 freestyle strokes @ 49.70 seconds = 81
29 freestyle strokes @ 38.90 seconds = 68
Total strokes for rounds = 315 stroke average per round = 79
5 PM

Swim (posture & static balance) 20:00 [3] *** 0.65 km (30:46 / km)
slept:8.0 weight:106kg

Training zone: Recovery and low aerobic
Target RPE range: 9 to 11
Target heart-rate range: 70 to 85% of SLTHR
2 x 25m front balance (FB) on : 20R TS
2 x 25m back balance on (BB) : 20R
4 x 25m on:15R-alt 25FB, 25BB
2 x 25m swim on : 20R TS (focus: tight line)
IHR OR RPE
2 x 25m SGND on : 20R TS (focus:tight line)
4 x 25m on: 15R - alternating 25FB, 25BB
2 x 25m swim on : 20R TS(focus: buoy pressure
IHR or RPE
2 x 25m SGNU on 15R (focus:tight line)
4 x 25m on : 15R-alt 25FB, 25SGNU left, 25BB, 25 SGNU right - tight line & schumply on each length
1 x 25m swim TS (focus:tight line)
1 x 25 swim TS (focus:buoy pressure
IHR or RPE
Total distance: 650m
...a static-balance and posture-skills practice session

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