Run
  • 1h 08m 33s
  • 7.08 miles
  • 09m 41s /Mi

Umstead run with hill repeats

Bike
  • 1h 00m 28s
  • 13.28 miles
  • 13.18 Mi/hr

Spinning the legs out in Umstead on the Cx bike after the run

Sport
  • Physical Therapy
  • 12m

Sport
  • Physical Therapy
  • 15m

Rest day, other than PT

Swim
  • 1h 07m 56s
  • 3000.00 yards
  • -----

Warm up
5 x 200 with 20 seconds between
#1 swim
#2 kick mix
#3 paddle pull
#4 scull/swim per 25 << took not quite forever
#5 long or short dog/swim per 25 << took almost forever. and I thought sculling was slow!

Main Set
4 x
1 x 200 paddle pull @ 70% :20
4 x 25 FAST!
take 1 minute between each set.

After an extra 1 minute rest swim a steady paced 500 @ 80% effort.

Cool down
300 mix to allow endorphins and circulation normalize. (Done as 150 kick, 150 paddles and fins)

Run
  • 1h 04m 33s
  • 6.75 miles
  • 09m 34s /Mi

This was an easy, steady state run. I got really frustrated with trying to keep my heart rate *down* and my cadence *up*

Sport
  • Physical Therapy
  • 13m

Bike
  • 1h 02m
  • 17.41 miles
  • 16.85 Mi/hr

Trainer ride, some low cadence, RPE 7 repeats.

Sport
  • Physical Therapy
  • 14m

Run
  • 1h 01m 45s
  • 6.78 miles
  • 09m 07s /Mi

Park run. Included 3 x 3 min @ Z3/Z4 HR with 2 minutes between.

Strength
  • 1h 00m

BritFit class #7

Sport
  • Physical Therapy
  • 18m

Swim
  • 1h 09m 23s
  • 3200.00 yards
  • -----

I completely misinterpreted the preset. In retrospect, I think that I understand what Jackie meant. Anyway, this is what I did

WU:
300 swim, middle scull every 3rd 25 of each 100 (with snorkel),
200 kick can do with fins
200 paddle pull with PB at ankles

Preset:
2 x thru the following

3 x (done with snorkel and fins)
- #1 kick/drill :10
- #2 kick/ swim :10
- #3 build :10
4 x 12.5 with fins and snorkel as
- 2 x fast kick :10 in the middle and at wall
- 2 x fast swim :10 as above
(by the time I was done with this 1100 it was not the snorkel, it was The Evil Snorkel)

Main set- all at a steady 70-75% effort
2x
- 1 x 400 paddle pull :30 seconds rest
- 1 x 75 fast: on 2:00
- 1 x 25 EZ rest :30

CD:
100 drill.
300 swim with paddles and fins

Sport
  • Physical Therapy
  • 16m

jmkizer's Training Log


 February 2018 
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   
 
Time
Distance
  • Ironman Chattanooga (Triathlon)
    9/30/2018 Chattanooga, Tennessee
  • February's totals
  • January's totals
  • 2018 totals
  • 2017 totals