Bradenton,FL 
Today
Sunny High 69FLow 49F
  • Temp: 68F
  • Hum: 64%
  • W: 11mph WNW
FRIDAY
Sunny
High 75F
Low 57F
SATURDAY
Sunny
High 77F
Low 63F
SUNDAY
Patchy rain nearby
High 79F
Low 64F
MONDAY
Moderate rain
High 74F
Low 69F
Swim
  • 24m 26s
  • 1050.00 yards
  • 02m 20s /100 yards

WU: 300 swim, 100 kick warm up
MS: 3x400 on 20" rest - same pace as your 500 for time from last week.
Then 8x25 very fast - rest is 15" on all.
CD: 100 cool down

Kickboard Kick OR
Kick on Back

Week 4: Continue to do the ideas from weeks 1-3. We are unplugging this weekend and every 4rth week from here on out. No cell phone (except for emergencies), no TV, no video games – no distractions from our family time. 1 - Create an auto responder for your emails to this effect saying that you will be offline during the weekend and if there is an emergency to call you - though let it go to message first. Resist the urge to fall into the trap of mindless chit-chat during any emergency phone-calls. Frequently, the world will not end if we don’t fire off an email reply within 30 minutes of getting an email. The world doesn’t really revolve around us and will not come to a halt if we don’t respond fast. 2 - Plan ahead this week for activities to do with your family. 3 - Find a scenic vista (mountain, ocean, sunset, etc) to go to and just enjoy 30 minutes of silence.

  • Health data: Sleep: 4 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Overall Workout: 3
Bike
  • 1h 32m 06s
  • 25.40 miles
  • 16.55 Mi/hr

WU: 5 miles of warm up
MS: 2x8 miles at a very good effort - RPE=8/9 effort - take an easy 2 miles to recover in between sets.
CD: Finally warm down with 2 miles of cooling down.

Run
  • 31m 19s
  • 3.00 miles
  • 10m 26s /Mi

3 miles off the bike as: 1mile medium effort RPE=6, 1 mile hard effort RPE=8/9, then the last mile is an easy effort.

First BRICK on the new plan and also my first run after 2 swimming workouts, man does my chest hurt!  The bike felt good, especially the first 8 mile sprint when the wind was at my back.  The last 4 miles of the second sprint SUCKED!!! Straight into the wind!  Almost crashed in the driveway when I tried to take my feet out of the shoes while slowing down.  Have to get used to the new straps on the tri shoes.  Run felt great to start.  First mile was sub 9, second mile was sub 8, then... both quads cramped! Ended up walking and stretching most of the 3rd mile.  

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

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
  • 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