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Wednesday - July 3

Swim
  • 53m
  • 1280.16 meters
  • 04m 08s /100 meters

wu 75x4-1:21, 1:26, 1:27, 1:27
6x50-:54, :58, :57, :58, :57, :57
3x100-2:08, 2:06, 2:04
4x50-:57, :52, :57, :59
4x50 kick
2x50 PB/Swim

Run
  • 51m 22s
  • 4.60 miles
  • 11m 10s /Mi
Slightly better than Monday's run. Slow to warm up since I did Monday's strength work on Tuesday night-Now I know what it was scheduled the way it was.
I have an nternal benchmark of 3 miles, not really pushing it to test my time but simply paying attention to it. 3 years ago, for my first 5k race after doing C25K I did it in 35 minutes or so, Monday I passed the 3 mile point after a 4 mo layoff in 35 minutes, today I passed 3 miles at about 32 minutes-so I feel good about my run coming back in a month or so

  • Calories out: 3246 From lifestyle:2327, From activities:919

Tuesday - July 2

Strength
  • 33m

  • Calories out: 2577 From lifestyle:2372, From activities:206

Monday - July 1

Run
  • 48m 42s
  • 4.08 miles
  • 11m 56s /Mi

Holy tender foot Batman! Not a bad run/walk/jog considering I haven't run in 4 months and did some bike/swim workouts this weekend but, it seems my feet have softened.

Swim
  • 50m
  • 1371.60 meters
  • 03m 38s /100 meters

wu 2x50-:48, :58,
25-:25, 50-:53, 75-1:28
100-2:07 50-:57
MS 300-6:43
100-2:08, 50-:58, :57, :58, :57
4x100pb 1:58, 2:04, 2:07, 2:00
2x50 cd
About half the recommended workout of the plan

  • Calories out: 3149 From lifestyle:2331, From activities:818

Sunday - June 30

Bike
  • 47m 11s
  • 15.50 miles
  • 19.71 Mi/hr

  • Calories out: 2853 From lifestyle:2363, From activities:490

Saturday - June 29

Bike
  • 45m
  • 11.25 miles
  • 15.00 Mi/hr

WU: 10'
MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.

90” right leg, then 90" left leg.
Next is: 45” right, 45" left, vice versa 2x.
Next: 30” left, 30" right increase cadence each 5’’ to maximum.
Next: 20” right, 20” left for 2’.
15” right, 15 “left for 1’,
10” right, 10” left, for 40”,
5”right, 5” left for 20”.
3–4 x 1’ at max cadence, RI 1’.
3–4 x 15” at max cadence to spinout, RI 45”
CD: 10'

Swim
  • 45m
  • 914.40 meters
  • 04m 55s /100 meters

WU: 300 swim/100 drill for warm up
MS: 300 swim w/ pull buoy – then 100 drill – repeat as many times as you can in 50 minutes. Swim effort on the 300s is steady – not hard, not easy. NO STOPPING.
CD: 100 swim
4X50-:48, :53, :56, :58,
4X25-, :23, :25, :25, :25
100 DRILLS 5:16
300 pb-6:47
100 drill
2x50
4x25

  • Calories out: 3130 From lifestyle:2336, From activities:794

Friday - June 28

Thursday - June 27

Av8rTx's Training Log


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