Bradenton,FL 
Today
Light rain shower High 87FLow 75F
  • Temp: 79F
  • Hum: 89%
  • W: 9mph WNW
TUESDAY
Moderate or heavy rain shower
High 83F
Low 73F
WEDNESDAY
Patchy rain nearby
High 87F
Low 71F
THURSDAY
Patchy rain nearby
High 76F
Low 66F
FRIDAY
Sunny
High 81F
Low 64F
Swim
  • 54m 17s
  • 2100.00 yards
  • 02m 35s /100 yards

WU: 400 swim, 200 kick warm up
MS: 8x100, 8x50, 8x25 all at Olympic race pace - rest is 15" on all.
CD: 100 cool down

Kickboard Kick OR
Kick on Back

  • Health data: Sleep: 3 Stress: 4 Soreness: 4 Fatigue: 3 Sick: 2 Overall Workout: 3
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
  • 3
    0
    0
    0
    0
  • 3
    10
    10
    0
    0
  • LEGS - Squats
    3
    10
    10
    0
    0
  • 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

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
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

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  
 
Time
Distance
Time
  • Miami Man Half Iron Triathlon Speedway Edition (Triathlon)
    5/24/2015 Homestead, Florida
  • April's totals
  • March's totals
  • 2015 totals
  • 2014 totals