Tri-ing for personal accomplishment

Thursday - January 17

Swim
  • 55m
  • 2000.00 meters
  • 02m 45s /100 meters

WU:100 swim 100 pull 100 swim
main:
8x75: 25kick, 50swim on 2:30
ladder:
25 kick, 50 swim, 75 kick, 100 swim, 200 pull, 100 swim, 75 kick, 50 swim, 25 kick
4 x 100 pull on 2:00

Wednesday - January 16

Run
  • 38m 37s
  • 6.35 kms
  • 06m 05s /KM

was supposed to be easy 40 minute run at 6:15/avg pace, with 4 30 second strides thrown in, but apparently we had to keep stepping on the brakes because we all wanted to run faster than 6:15 avg

Tuesday - January 15

Swim
  • 55m
  • 1750.00 meters
  • 03m 08s /100 meters

w/u 100 swim, 100 kick, 100 pull

main:
8 x 50 kick w/fins on 1:30
8 x 50 pull on 1:30
8 x 75 on 2:00 25 kk / 50 swim

cd 1 x 50 anything but freestyle

Bike
  • 1h 00m 01s
  • 21.69 kms
  • 21.68 KM/hr

1 hour easy, all small chain, low effort

Monday - January 14

Bike
  • 45m 02s
  • 16.33 kms
  • 21.76 KM/hr

15 easy small ring
15 easy big ring
15 easy small ring

Strength
  • 10m

3 sets of 10 reps
pushups, tricep dips and squats

Sunday - January 13

Run
  • 1h 45m 40s
  • 16.02 kms
  • 06m 36s /KM

beautiful day for a run on the dykes, albeit a tad cold.

Saturday - January 12

Bike
  • 1h 30m 03s
  • 32.21 kms
  • 21.46 KM/hr

First day of Oliver training started with a mental strength day of 1.5 hrs on the trainer.

Strength
  • 10m

3 sets of 10 reps
pushups, tricep dips and squats

Friday - January 11

corstan's Training Log


 January 2013 
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 31  
 

Volume

Time
Distance

Upcoming races

Totals

  • June's totals
  • May's totals
  • 2014 totals
  • 2013 totals