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View albumTRICLOPICUS POWAH!!!
April 24
April 23
April 22
Run
- 1h 25m
- 10.00 miles
- 08m 30s /Mi
- Calories out: 3968 From lifestyle:2902, From activities:1067
- Health data: Hours slept: 7
April 21
Bike
- 1h 16m
- 24.50 miles
- 19.34 Mi/hr
Run
- 53m
- 6.20 miles
- 08m 33s /Mi
Swim
- 27m
- 1500.00 meters
- 01m 48s /100 meters
- Calories out: 4621 From lifestyle:2832, From activities:1789
- Health data: Hours slept: 7
April 20
Swim
- 32m
- 2000.00 meters
- 01m 36s /100 meters
WU: 200s/200p/200k/200s
MS: 5x50 @40"/250 Hard/ 500ez/hd
CD: 200
Off Day
- Calories out: 3303 From lifestyle:2954, From activities:349
- Health data: Hours slept: 7
April 19
Bike
- 1h 00m
- 21.00 miles
- 21.00 Mi/hr
Rollers
- Calories out: 3974 From lifestyle:2926, From activities:1047
- Health data: Hours slept: 7
April 18
Run
- 50m
- 6.10 miles
- 08m 11s /Mi
WU: 10'
MS: run 5 miles at AeT- about 15-20 bpm below your LT (race pace HR)
CD: 10'
Swim
- 47m
- 3000.00 meters
- 01m 34s /100 meters
WU:200S/200P/200K/200S
MS:100/200/300/400/500 TP
10X50 10"rest
CD: 200 warm-down
SAD – Single Arm Drill - Push off the wall with both arms extended in front of you with your hands touching, one on top of the other. Rotate to your side so that you are lying on your left side with your left arm in front on you. Now, swim down the pool, using only your right arm - once you get to the other end, try the same thing, this time lying on your right side and swimming with your left arm only. Keep a strong kick going and focus on the pull portion of the stroke. Kick (Regular) or Kick on Back with hands over head, fingers locked.
- Calories out: 4085 From lifestyle:2890, From activities:1195
- Health data: Hours slept: 7
My friends
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WU: Swim 300 free easy + 200 drill of choice
MS: 8 x 75, build from easy to FAST by last one w/10 sec rest
1000 pull easy then 1 min rest
8 x 75, decrease from FAST to easier by last one w/10 sec rest
500 pull easy, 30 sec rest
300 back/breast/fly-free by 100's moderate
CD: 500 choice