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April 4
April 3
- 36m
- 9.10 miles
- -----
Warmup: 10 minutes /2.50 miles
HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up
Main Set:16m /4.10 miles
Set #1 11m / 2.75 miles
High RPM Spinning
Intervals: 1x6' on 5' rest
3' at 100RPM, 2' at 110 RPM, 1' at 120 RPM
Set #2 05m / 1.35 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.
Cooldown: 10 minutes /2.50 miles
HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown
- 30m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches, Decline2303000
- ABS - Leg Raises, Flat Bench1303000
- BICEPS - DB Curls310102525
- CHEST - Flat Bench Press388135135
- CHEST - Flies - Flat310102525
- CHEST - Pushups22020160160
- LEGS - Hamstring curl3885050
- LEGS - Quad Extensions310107575
- SHOULDERS - Shrugs DB310104040
- TRICEPS - Bench Dips31010130130
- Calories out: 3239 From lifestyle:2645, From activities:595
- Health data: Hours slept: 7
April 2
- 44m
- 4.41 miles
- 09m 58s /Mi
Warmup: 10 minutes /1.00 miles
HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.
Main Set:33m /3.30 miles
Set #1 33m / 3.27 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.
- 1h 05m
- 2788.71 yards
- 02m 19s /100 yards
Warmup: 450 yards
Pace: 02m 46s /100 yards +
Swim the warmup in your warmup pace zones, after the warmup distance is completed, continue right into your main set.
Main Set:43m /1850 yards
Set #1 43m Endurance
Pace: 02m 48s - 02m 29s /100 yards
Freestyle at Endurance pace, try to keep going without breaks and use regular "active recovery" strokes of 25 to keep moving. Try to gradually eliminate the "active recovery" sets. An active recovery stroke is one that you can do easily (back, side).
Cooldown: 250 yards
Pace: - 02m 46s /100 yards
Freestyle at recovery pace
As noted before - my plan is in yards but I do all my swimming in a 25 meter pool - so I actually swim farther than the plan calls for. I normally also always convert my outside runs to km's as well.
Staying healthy - so at least I have that going for me.
- Calories out: 3669 From lifestyle:2612, From activities:1057
- Health data: Hours slept: 7
April 1
- 2h 44m
- 40.00 miles
- 14.63 Mi/hr
Warmup: 10 minutes /2.50 miles
HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up
Main Set:2h 24m /36.00 miles
Set #1 2h 24m / 35.95 miles
Endurance
HR Zone: 1-2 RPE: 5-6
Cooldown: 10 minutes /2.50 miles
HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown
- 31m
- 3.11 miles
- 09m 58s /Mi
Warmup: 10 minutes /1.00 miles
HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.
Main Set:12m /1.20 miles
Set #1 12m / 1.19 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.
- Calories out: 4693 From lifestyle:2545, From activities:2147
- Health data: Hours slept: 7
March 31
March 30
- 57m
- 14.30 miles
- -----
Warmup: 10 minutes /2.50 miles
HR Zone: 1RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-90 rpm to get warmed-up
Main Set:37m /9.30 miles
Set #1 37m / 9.33 miles
Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance workout, try to keep your cadence between 85-95 rpm. Do this part of the ride on a course that is flat or with gentle rolling hills.
Cooldown: 10 minutes /2.50 miles
HR Zone: 1 RPE: 3-4
Easy spinning in the smaller chainrings at a cadence between 75-85 rpm for your cooldown
- 45m
- 2023.18 yards
- 02m 13s /100 yards
Warmup: 450 yards
Pace: 02m 46s /100 yards +
Freestyle at recovery pace
Main Set:26m /1150 yards
Set #1 400 yards
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)
Set #2 500 yards
MaxO2
Intervals: 5x100' on 60' rest
Pace: 02m 15s - 02m 07s /100 yards
Set #3 250 yards
Threshold
Pace: 02m 28s - 02m 16s /100 yards
Cooldown: 250 yards
Pace: - 02m 46s /100 yards
Freestyle at recovery pace
- Calories out: 3641 From lifestyle:2617, From activities:1024
- Health data: Hours slept: 7
March 29
- 59m
- 5.59 miles
- 10m 33s /Mi
Zone 2 - enjoyed my run today. A bit farther than my plan called for.
- 30m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- ABS - Crunches, Decline2303000
- ABS - Leg Raises, Flat Bench1303000
- BICEPS - DB Curls310102525
- CHEST - Flat Bench Press388135135
- CHEST - Flies - Flat310102525
- CHEST - Pushups22020160160
- LEGS - Hamstring curl3885050
- LEGS - Quad Extensions310107575
- SHOULDERS - Shrugs DB310104040
- TRICEPS - Bench Dips31010130130
- Stretching
- 20m
- Calories out: 3515 From lifestyle:2612, From activities:903
- Health data: Hours slept: 7
kcgolf's Training Log
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April 2012 
Volume
Actual vs Planned
Upcoming races
- Belle River Triathlon - Sprint Course (Triathlon)6/1/2013 Belle River, Ontario
- Tomatoman Sprint Triathlon (Triathlon)6/16/2013 Leamington, Ontario
- Muskoka 5150 Triathlon (Triathlon)6/23/2013 Huntsville, Ontario
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Warmup: 450 yards
Pace: 02m 46s /100 yards +
Freestyle at recovery pace
Main Set:58m /2500 yards
Set #1 400 yards
Drills
2x(50 Drill: Closed Fist , 50 Freestyle)
4x50 Drill: Swim Golf with 20sec rest. Rest & count strokes. What combination of time and strokes gives you the lowest ‘score?’ (Ex: 43 strokes + 45” = 88).
Set #2 1750 yards
Endurance
Intervals: 5x350' on 30' rest
Pace: 02m 48s - 02m 29s /100 yards
Set #3 150 yards
Endurance
Intervals: 2x75' on 5' rest
Pace: 02m 48s - 02m 29s /100 yards
Set #4 200 yards
Endurance
Pace: 02m 48s - 02m 29s /100 yards
Freestyle at Endurance pace.
Cooldown: 250 yards
Pace: - 02m 46s /100 yards
Freestyle at recovery pace