Tri-ing for personal accomplishment

Saturday - February 2

Bike
  • 1h 30m 02s
  • 33.58 kms
  • 22.38 KM/hr
Strength

25 Squats

Sport
  • Snowshoeing
  • 3h 00m

Friday - February 1

Bike
  • 1h 00m 05s
  • 22.60 kms
  • 22.57 KM/hr
Strength

20 Squats

Thursday - January 31

Swim
  • 1h 00m
  • 2000.00 meters
  • 03m /100 meters

Equipment: kickboard, pull bouy.
Objective: carry on from Tuesday night, focusing on stroke form, and breathing rotation
w/u 100 swim,100 kick, 100 pull

main:
8 x 100 alternating 100 pull/100 swim on 2:30

8 x 100 50kick/50 swim on 3 minutes

CD: 100 pull


Wednesday - January 30

Run
  • 37m 26s
  • 6.38 kms
  • 05m 52s /KM

good run, 10 minute easy warm-up, then 30 second strides every 5 minutes till the end.

Will update with garmin info later

Tuesday - January 29

Swim
  • 50m
  • 1700.00 meters
  • 02m 56s /100 meters

My goggles broke, so missed 200 of the 300m warm up. Lot's of focus on arms and form.

w/u 300 choice
Main
with fins:
100 streamline kick breathing to the side
100 zipper kick, streamline, focusing on rolling when breathing and bringing the arm along the side of the body and lifting the elbow.

100 "chicken wing" which is the zipper, but when on your side you are moving your arm up and down the side of your body 3 time before bringing the arm forward and entering the water again.
100 catchup again focusing on bringing the arm upside the body and bringing the elbow up

200 freestyle focusing on stroke

fins off
5 x 100 on 2:30 pull focusing on arms

3 x 100 kick with board, any style. I did alternating 25 meters breaststroke kick/freestyle kick

I'm missing something, but can't recall what

Bike
  • 45m 02s
  • 16.35 kms
  • 21.78 KM/hr

easy spin,
w/u10 min

Main:30 min aero position, in big ring, but still easy

c/d 5 min small ring

Monday - January 28

Sunday - January 27

Run
  • 2h 19m 17s
  • 20.90 kms
  • 06m 40s /KM

corstan's Training Log


 February 2013 
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