Haight2

Thursday - April 24

Wednesday - April 23

Tuesday - April 22

Monday - April 21

Swim
  • 45m
  • 2350.00 yards
  • 01m 54s /100 yards

WU: 6 x 50 done as 25 drill of choice, 25 building speed.
MS: 500 at T-pace (50”)
5 x 25 fast (20”)
400 at T-pace (40”)
4 x 25 fast (20”)
300 at T-pace (30”)
3 x 25 fast (20”)
200 at T-pace (20”)
2 x 25 fast (20”)
100 at T-pace
CD: 200 easy kicks and swims of your choice.

Strength
  • 1h 00m

Body pump class.
Weight training

DEFINITIONS: T-Pace = swim test time / the number of 100 you swam. If you swam 20:00 for 1,000 yards, then your T-Pace would equal 20:00/10 for a T-Pace of 2:00 per 100 Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked. Strides - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point. Over time with these workouts, you will see your cadence quicken, you will be lighter on your feet, and your run times will improve.

Sunday - April 20

Run
  • 1h 00m
  • 7.00 miles
  • 08m 34s /Mi

10 warm up then alternated 5' hard, 5' recovery.
6:30 pace 160bpm and sprinted hills etc.
8:30 recover to 1:30bpm
5 mineasy jog home

Saturday - April 19

Bike
  • 1h 00m
  • 23.00 miles
  • 23.00 Mi/hr

Farmersville road race
Rode off front hard early.
Still in pack 500m but had no sprint left.

Friday - April 18

haight2's Training Log


 April 2014 
SunMonTueWedThuFriSat
   1 2 3 4 5
6 7 8 9 10 11 12
13 14 15 16 17 18 19
20 21 22 23 24 25 26
27 28 29 30   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • French Creek Olympic Triathlon (Triathlon)
    5/4/2014 Elverson, Pennsylvania
  • Got the Nerve? (Triathlon)
    5/17/2014 Mt. Gretna, Pennsylvania
  • Mason Dixon sprint (Triathlon)
    6/8/2014 Lewisberry, Pennsylvania

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals