Bradenton,FL 
Today
Patchy rain nearby High 82FLow 76F
  • Temp: 82F
  • Hum: 79%
  • W: 7mph W
WEDNESDAY
Sunny
High 90F
Low 76F
THURSDAY
Patchy rain nearby
High 83F
Low 76F
FRIDAY
Light rain shower
High 82F
Low 76F
SATURDAY
Moderate or heavy rain shower
High 87F
Low 79F
Swim
  • 37m 32s
  • 1500.00 yards
  • 02m 30s /100 yards

WU: 500 warm up
MS: Swim 500 for time - best effort – rest 1 minute
Then 4x100 at the same pace with 20" rest.
CD: 100 cooldown

Strength
  • 30m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Pullups - Medium Grip, Supinated
    3
    0
    10
    0
    0
  • BACK - Pullups - Wide Grip, Pronated
    3
    0
    0
    0
    0
  • 3
    0
    15
    0
    0
  • 3
    10
    10
    0
    0
  • LEGS - Squats
    3
    10
    10
    0
    0
  • 3
    0
    15
    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

  • Health data: Sleep: 3 Stress: 1 Soreness: 3 Fatigue: 2 Sick: 2 Overall Workout: 3
Bike
  • 1h 04m 53s
  • 18.01 miles
  • 16.65 Mi/hr

WU: 5 mile warm up
MS: Ride 2x5 miles at Sprint race effort with recovery being an easy 1.5 mile spin.
CD: 1.5 mile cooldown

Sport
  • Snuba
  • 1h 00m

Went to YMCA Snorkeling/Snuba class. Boys had a blast.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 2 Sick: 2 Overall Workout: 3
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

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
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