Fitzroy Isl, QU, Australia 
Today
Sunny High 27CLow 13C
  • Temp: 24C
  • Hum: 34%
  • W: 16mph WSW
THURSDAY
Patchy rain nearby
High 19C
Low 12C
FRIDAY
Patchy rain nearby
High 21C
Low 12C
SATURDAY
Partly Cloudy
High 26C
Low 13C
SUNDAY
Sunny
High 27C
Low 14C
Run
  • 1h 20m 01s
  • 7.23 kms
  • 11m 04s /KM

Ran on road for a while at Mission Beach then went up Bicton Hill, which is 2.5km up hill

  • Calories out: 2735 From lifestyle:2216, From activities:519
Swim
  • 55m 41s
  • 1500.00 meters
  • 03m 43s /100 meters

WARM UP: 300 free/back fins

DRILL: 8x50s:
Odds: Kick on your side (fins okay)
Evens: Shark Fin drill

MAIN:
8x50 first 25 split between right and left arm only, 25 build, 20 s rest
400 just under threshold pace (should feel comfortably hard) - 11:41 - 2:55 per 100

Run
  • 22m 19s
  • 3.01 kms
  • 07m 24s /KM

  • Calories out: 2764 From lifestyle:2217, From activities:547
Run #1
  • 25m 34s
  • 2.85 kms
  • 08m 58s /KM

Ran with Cookie

Run #2
  • 23m 40s
  • 2.85 kms
  • 08m 18s /KM

Ran with Gracie

Bike
  • 43m 26s
  • 39.59 kms
  • 54.69 KM/hr

Did spinervals dvd ultra full body with iron girl

Strength
  • 20m

Did crunches, overhead arm curls, lunges, pushups, supine with Coach Troy

  • Calories out: 3027 From lifestyle:2195, From activities:833
Run #1
  • 23m 40s
  • 2.85 kms
  • 08m 18s /KM

ran with Cookie

Run #2
  • 24m 33s
  • 2.86 kms
  • 08m 35s /KM

ran with Gracie

Swim
  • 1h 00m
  • 1800.00 meters
  • 03m 20s /100 meters

WARM UP: 300 easy (or 3x100) alternating 50 swim/50 ¾ catch up drills

MAIN: (all on 20 sec. rest)
3x50 one arm drill: left arm down, right arm back,
300 build (get faster throughout the set),
3x50, 6/3/6 drill (kick 6 times on the right, take three strokes, then kick 6 times on your left, repeat) focus on pointing your belly button towards the wall.
300 build
3x50 ¾ catch up drill
300 build
3x50 catch-up

  • Calories out: 2899 From lifestyle:2198, From activities:702

lizmoll's Training Log


 February 2014 
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Time
Distance
Time
  • March's totals
  • February's totals
  • 2015 totals
  • 2014 totals