Go hawks

Monday - September 1

Swim
  • 45m
  • 2150.00 yards
  • -----

LA Fitness
WU 100
10 x 75 (25 catch up, 25 fist, 25 head above water) with 15s rest
10 x 50 DPS with 15s rest
5 x 100 (25 fast, 50 easy, 25 fast)
6 x 25 fast with 20s rest
CD 100

Sport
  • Sauna
  • 16m

Sunday - August 31

Run
  • 55m 01s
  • 8.01 miles
  • 06m 52s /Mi

Felt surprisingly good today.
2 mi warmup
5 mi TT at 6:30 pace
1 mi cd

Swim
  • 24m
  • 1450.00 yards
  • -----

Recovery/form swim

Sport
  • Sauna
  • 10m

Saturday - August 30

Bike
  • 6h 55m
  • 130.55 miles
  • 18.87 Mi/hr

Payson and back, 10.4k feet climbing, completely solo

Swim
  • 22m
  • 1350.00 yards
  • -----

Recovery swim

Friday - August 29

Swim
  • 45m
  • 2600.00 yards
  • -----

LA Fitness
300 WU, 100 kick,4x50 build on 50, 300 pull
300 pull
4x50 fast on :50
300 pull
2x50 fast on :50
2x300 pull N/S
2x50 fast
100CD

Sport
  • Sauna
  • 15m

Kona heat training

Thursday - August 28

Bike
  • 1h 00m
  • -----
  • -----

On trainer in hotel room.
WU 5m SR/B, 10m BR/B-2 (30s 90 rpm, 30s 100+ rpm), 10m BR/B-1 (30s 90 rpm, 30s 100+ rpm), 1m (BR/B-4 <-> BR/B+4) x 2 (45s 85-95 rpm then last 15s of each gear 120 rpm), CD

Run
  • 15m
  • 2.37 miles
  • -----

T run

Wednesday - August 27

Run
  • 1h 00m
  • 5.30 miles
  • -----

Track
400 WU
Drills
6xpickups
4x1600 (:90RI)

Swim
  • 45m
  • 2600.00 yards
  • -----

Phoenix Country Club
6x75 desc 2-2-2
2x200 on 3:00
100 pull
2x200 on 3:00
100 pull
3x200 on 4:30
100 pull
2x75 kick
4x75 swim easy

Didn't feel good at all in the pool. Skipped some swims last week and it's been a while since I've been in the pool.

Strength
  • 20m

Tuesday - August 26

Bike
  • 1h 00m
  • 20.00 miles
  • -----

Rollers
WU 5m SR/B, 10m SR/B (30s 90 rpm, 30s 100+ rpm), 10m BR/B-2 (30s 90 rpm, 30s 100+ rpm), 1m (SR/B-4 <-> SR/B+4) x 2 (45s 85-95 rpm then last 15s of each gear 120 rpm), CD

Run
  • 14m 02s
  • 2.01 miles
  • 06m 58s /Mi

Transition run

elliot85's Training Log


 September 2014 
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