Bradenton,FL 
Today
Sunny High 84FLow 73F
  • Temp: 75F
  • Hum: 89%
  • W: 15mph S
MONDAY
Sunny
High 78F
Low 67F
TUESDAY
Light rain shower
High 73F
Low 60F
WEDNESDAY
Moderate rain at times
High 60F
Low 48F
THURSDAY
Sunny
High 67F
Low 51F
Bike #1
  • 21m 24s
  • 3.89 miles
  • 10.91 Mi/hr
Swim
  • 10m 41s
  • 541.00 yards
  • 01m 58s /100 yards
Bike #2
  • 26m 42s
  • 9.48 miles
  • 21.30 Mi/hr
Run
  • 28m 32s
  • 3.20 miles
  • 08m 55s /Mi
Bike #3
  • 16m 56s
  • 3.75 miles
  • 13.29 Mi/hr

Bike
  • 43m 26s
  • 9.58 miles
  • 13.23 Mi/hr

Bike Base
Endurance
30
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Swim
  • 34m 39s
  • 1300.00 yards
  • 02m 40s /100 yards

WU: 300 swim, 100 kick warm up
MS: 4x25, 4x75, 4x100 all at Olympic race pace - rest is 10" on all.
CD: 100 cool down

Kickboard Kick OR
Kick on Back

  • Health data: Sick: 2
Run
  • 28m
  • 2.17 miles
  • 12m 54s /Mi

Run Speed
Speed/Efficiency
20
20' run with 6x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28".

Strides

  • Health data: Sick: 2
Swim
  • 31m 35s
  • 1400.00 yards
  • 02m 16s /100 yards

WU: 400 warm up
MS: 4x200 at medium effort (RPE = 6) on 20" rest.
CD: 200

Bike
  • 41m 09s
  • 11.01 miles
  • 16.05 Mi/hr

Big Gear
Power
40
WU: 10'
MS: 8x1 minute sprint, with 2' recovery.
CD: 5'

  • Health data: Sick: 3
Run
  • 20m 37s
  • 2.07 miles
  • 09m 58s /Mi

Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than the top of Z2.

  • Health data: Sick: 3

cwpeters' Training Log


 August 2010 
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    
 
Time
Distance
Time
  • Sarasota Music Half Marathon (Run)
    2/8/2015 Sarasota, Florida
  • St. Anthony's Triathlon (Triathlon)
    4/26/2015 St. Petersburg, Florida
  • Miami Man Half Iron Triathlon Speedway Edition (Triathlon)
    5/24/2015 Homestead, Florida
  • November's totals
  • October's totals
  • 2014 totals
  • 2013 totals