Back to being the best Clydesdale I can be.

The following equipment is nearing replacement:
Bradenton,FL 
Today
Partly Cloudy High 94FLow 76F
  • Temp: 79F
  • Hum: 84%
  • W: 4mph E
SUNDAY
Patchy rain nearby
High 93F
Low 81F
MONDAY
Patchy rain nearby
High 95F
Low 81F
TUESDAY
Moderate or heavy rain shower
High 93F
Low 81F
WEDNESDAY
Partly Cloudy
High 94F
Low 80F

Tuesday - March 15

Run
  • 52m 11s
  • 5.00 miles
  • 10m 26s /Mi

WU: Warm up for 1.5 miles
MS: Run 2.5 miles at HR Zone 4
CD: 1 mile cooldown

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pullups - Medium Grip, Supinated
    3
    0
    0
    0
    0
  • BACK - Pullups - Wide Grip, Pronated
    3
    0
    0
    0
    0
  • CHEST - Pushups
    3
    0
    0
    0
    0
  • LEGS - Lunges
    3
    10
    10
    0
    0
  • LEGS - Squats
    3
    10
    10
    0
    0
  • TRICEPS - Dips
    3
    0
    0
    0
    0

Strength train and/or yoga.

Pushups, dips and pullups are all done to fatigue on every set. Squats are bodyweight squats.
If you can

Monday - March 14

Sunday - March 13

Run
  • 1h 59m 35s
  • 13.27 miles
  • 09m 01s /Mi

Race Day
1/2M Race
10-15' wu and cd. 1/2 Marathon race. Break the race into 3 parts. First 5 miles are moderate effort, next 5 miles are up a notch on the effort level, and the last 5k are hard.

  • Health data: Sleep: 5 Stress: 4 Soreness: 4 Fatigue: 5 Sick: 2 Overall Workout: 5

Saturday - March 12

Run
  • 20m 01s
  • 1.78 miles
  • 11m 15s /Mi

Run Base
Endurance
20
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

  • Health data: Sleep: 5 Stress: 4 Soreness: 2 Fatigue: 4 Sick: 2 Overall Workout: 4

Friday - March 11

Thursday - March 10

Wednesday - March 9

Run
  • 36m
  • 3.18 miles
  • 11m 19s /Mi

Run Speed
Speed/Efficiency
35
WU 10'
MS: 4x2' minute sprint, with 2' recovery.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

cwpeters' Training Log


 March 2011 
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

Actual vs Planned

Time

Upcoming races

  • Galloway Captiva Triathlon (Triathlon)
    9/14/2014 Captiva, Florida
  • Longboat Key International Triathlon (Triathlon)
    10/19/2014 Longboat Key, Florida
  • Rev3 Florida - Half Rev (Triathlon)
    11/9/2014 Venice, Florida

Totals

  • July's totals
  • June's totals
  • 2014 totals
  • 2013 totals