70.3 miles of pure fun!

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April 19

Swim
  • 1h 00m
  • 2500.00 yards
  • 02m 24s /100 yards

Triathlon swim
Lots of limited breathing torture today:
breathing pyramid:
25 every 9th
50 every 7th
75 every 5th
100 every 3rd
75 every 5th
50 every 7th
25 every 9th
Same thing pulling
Other randome stuff like vertical kicking, practicing drafting etc.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    4
    10
    10
    70
    70
  • LEGS - Hamstring curl
    3
    10
    10
    50
    50
  • LEGS - Hip abductor
    2
    10
    10
    90
    90
  • LEGS - Hip adductor
    2
    10
    10
    90
    90
  • LEGS - Leg Extensions
    3
    10
    10
    50
    50
  • LEGS - Leg Press
    2
    10
    10
    120
    120

Increasing the weight didn't feel too bad. We'll see how i feel tomorrow.

April 18

Run
  • 40m
  • 5.00 miles
  • 08m /Mi

Another nice run on the Oregon beach, barefeet. Weather much nicer today - sunshine, warm, no wind. It was great to go into the water up to my knees after the run

April 17

Run
  • 40m
  • 5.00 miles
  • 08m /Mi

Easy run on the Oregon beach. Windy and wet but so fun!

April 16

Swim
  • 1h 02m
  • 3000.00 yards
  • 02m 04s /100 yards

Triathlon swim class. Ugh, that's early!
Warmup: 300 swim, 200 kick, 300 pull
Main:
5 x 75, 0:10 RI
4 x 100 (50 free/50 back), 0:15 RI
3 x 125 (100 mod, 25 sprint)
2 x 150 pull
200 hard - 3:07
300 kick
Cooldown: 200 swim/back

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Advanced Obliques
    2
    10
    10
    70
    70
  • LEGS - Hamstring curl
    2
    10
    10
    35
    35
  • LEGS - Hip abductor
    2
    10
    10
    90
    90
  • LEGS - Hip adductor
    2
    10
    10
    90
    90
  • LEGS - Leg Extensions
    2
    10
    10
    35
    35
  • LEGS - Leg Press
    2
    10
    10
    120
    120

April 15

Bike #1
  • 1h 30m
  • 25.00 miles
  • 16.67 Mi/hr

Ride to work around the north end with Bramski. Watched a gorgeous sunrise, climbed Juanita hill - great start for the morning!

Bike #2
  • 46m
  • 12.00 miles
  • 15.65 Mi/hr

Ride from work home over i-90, also warmup for my interval workout

Bike #3
  • 45m
  • 12.00 miles
  • 16.00 Mi/hr

Interval workout on the trainer
10 min warmup including 4 x 30 seconds single legged drills each leg
4 x 6 min hard with 3 min rest in between
Targeted 190-200 watt for the intervals.
# - AP - AHR
1 - 194 - 167
2 - 194 - 170
3 - 191 - 172
4 - 190 - 171

Looks like I started out just a bit too hard and output a bit less power towards the end, but pretty happy given the hard ride in the morning too. Surely felt like puking at the end! Success

April 14

Swim
  • 1h 05m
  • 3000.00 yards
  • 02m 10s /100 yards

Triathlon swimming class
Warmup: 100 swim, 100 kick, 100 pull
Main set:
4 x 250 race pace
the first 3 were about 3:45 (1:30 pace) - good
got a bit tired for the last one though
4 x 150 pull
100 kick
12 x 25 fast
100 swim
100 kick
100 pull
Cooldown: 300 swim

Run
  • 50m
  • 6.00 miles
  • 08m 19s /Mi

Track workout with club north west!
1 mile warmup
5 x 1200 / 1:30 rest @ 4:40, 4:40, 4:40, 4:38, 4:48
1 mile cooldown
Good to be back at the track!

April 13

Bike
  • 1h 36m
  • 24.00 miles
  • 15.00 Mi/hr

Ride to work and from work...

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golilia's Training Log


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