Carthage,NC 
Today
Sunny High 52FLow 39F
  • Temp: 37F
  • Hum: 56%
  • W: 0mph N
SUNDAY
Patchy light drizzle
High 61F
Low 60F
MONDAY
Sunny
High 73F
Low 46F
TUESDAY
Sunny
High 56F
Low 36F
WEDNESDAY
Moderate rain
High 44F
Low 32F
Swim
  • 45m
  • 2300.00 meters
  • 01m 57s /100 meters

400wu
200 catch up drills
200 balance drills
500 moderate effort
4 x 100 swim golf
300 moderate effort
300 cd

Bike
  • 50m 02s
  • 15.00 miles
  • 17.99 Mi/hr

http://connect.garmin.com/activity/333303610

15 min wu
4 x (3min z4/5 + 2 min recovery)
5 x (1 min R one legged + 1 min L one legged)
5 min cd

Swam at Twin Lions this morning. Very different swim in that it's a 50m pool. Feels like it never ends. Warmed up, did some drills, moderate effort longs, and cd.

During lunch, did a HARD interval set on stationary bike. Finished up with one legged drills.

Run
  • 46m 22s
  • 6.02 miles
  • 07m 42s /Mi

3 mi z1/z2
3 mi z3/z4

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Planks
    2
    1
    1
    0
    0
  • LEGS - Bands
    6
    10
    10
    0
    0
  • LEGS - Eccentric Drops
    3
    20
    20
    0
    0

Start of week 3 of the Fink plan!

Starting to get back into the swing of things. Will aim to hit or exceed the volume this week despite a race on Saturday, which I'm still not sure I'm going to race.

Run today was ok. First 3 miles were easy peasy pace with a few buds, then peeled off and ran back by myself, upping tempo.

-Update- Core work. Need to strengthen my weak arse core.

Strength
  • 30m

Used bands to do ST.

Bike
  • 2h 35m 49s
  • 48.34 miles
  • 18.61 Mi/hr
Early ride. Met Jeff at the Food Lion off Hwy 5 and we did the Pinehurst Int'l route. Kept it moderate effort, hitting the hills kind of hard.

Didn't feel particularly good on this ride since I was kind of tired. Couldn't fall asleep last night until 1AM. Woke up at 0530 and felt kind of out of it.

May try to do a shorter bike tomorrow, followed by a short run.

Run
  • 57m 46s
  • 7.22 miles
  • 08m /Mi
First 4 miles with a buddy from work. We ran kind of slowish, then I peeled off and ran 3 at a slightly faster pace.

Bike
  • 50m 06s
  • 15.00 miles
  • 17.96 Mi/hr
Stationary bike work.
20min wu
10 min z3
5 min z2
10 x 1 min one-legged drills
5 min cd

Swim
  • 50m
  • 1800.00 meters
  • 02m 46s /100 meters

200wu
9x100 speed
200drills
5x100 speed

Run
  • 1h 09m 58s
  • 8.01 miles
  • 08m 43s /Mi

d00d's Training Log


 June 2013 
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Time
Distance
Time
  • November's totals
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  • 2013 totals