KCGOLF

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Windsor, ON, Canada 
Today
Moderate or heavy rain shower High 74FLow 62F
  • Temp: 72F
  • Hum: 67%
  • W: 7mph SW
THURSDAY
Light drizzle
High 60F
Low 42F
FRIDAY
Sunny
High 59F
Low 41F
SATURDAY
Partly Cloudy
High 59F
Low 43F
SUNDAY
Sunny
High 59F
Low 45F

May 5

Day Off Today - ride on the new bike tomorrow

 

  • Calories out: 2696 From lifestyle:2696, From activities:0
  • Health data: Hours slept: 7

May 4

Swim
  • 50m
  • 2351.27 yards
  • 02m 07s /100 yards

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Freestyle at recovery pace

Main Set:34m /1450 yards

Set #1 400 yards
Drills
2x(50 Drill: Catch-up, 50 Freestyle),
2X(50 Drill: Finger Tip Drag, 50 Freestyle)

Set #2 1000 yards
MaxO2
Intervals: 10x100' on 60' rest
Pace: 02m 15s - 02m 07s /100 yards


Set #3 50 yards
Threshold
Pace: 02m 28s - 02m 16s /100 yards


Cooldown: 250 yards

Pace: - 02m 46s /100 yards
Freestyle at recovery pace

Could not do my bike today because I pick up the new one tomorrow and the old one I left at the LBS for a tune up.

  • Calories out: 3098 From lifestyle:2657, From activities:440
  • Health data: Hours slept: 7

May 3

Bike
  • 1h 00m
  • 12.43 miles
  • 12.43 Mi/hr

Bike Fit - this ia a guess but probably accurate.

Run
  • 1h 28m
  • 7.77 miles
  • 11m 19s /Mi

Warmup: 10 minutes /1.00 miles

HR Zone: 1RPE: 3-4
Warmup at a slow and easy pace.

Main Set:1h 08m /6.80 miles

Set #1 1h 08m Endurance
HR Zone: 1-2 RPE: 5-6
This is an endurance run on a course that is flat or with gentle rolling hills.

Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Decline
    2
    30
    30
    0
    0
  • ABS - Leg Raises, Flat Bench
    1
    30
    30
    0
    0
  • BICEPS - DB Curls
    3
    10
    10
    25
    25
  • CHEST - Flat Bench Press
    3
    8
    8
    135
    135
  • CHEST - Flies - Flat
    3
    10
    10
    25
    25
  • CHEST - Pushups
    2
    20
    20
    160
    160
  • LEGS - Hamstring curl
    3
    8
    8
    50
    50
  • LEGS - Quad Extensions
    3
    10
    10
    75
    75
  • SHOULDERS - Shrugs DB
    3
    10
    10
    40
    40
  • TRICEPS - Bench Dips
    3
    10
    10
    130
    130
Sport
  • Stretching
  • 20m

Slow run today - but go through it - wondering if it had something to do with heat, nutrition and the fact I had to slug it out on the bike for my fit today as well.

 

 

  • Calories out: 4235 From lifestyle:2551, From activities:1685
  • Health data: Hours slept: 7

May 2

Swim
  • 1h 30m
  • 3882.33 yards
  • 02m 19s /100 yards

Warmup: 450 yards

Pace: 02m 46s /100 yards +
Freestyle at recovery pace

Main Set:1h 06m /2850 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 #3 600 yards
Endurance
Intervals: 4x150' on 10' rest
Pace: 02m 48s - 02m 29s /100 yards


Set #4 100 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

just a note - all my swim logs probably have the workout breakdown in yards but that is just what copies from my plan. I change the actual number to meters for total distance because I swim in a 25 meter pool.

KC

  • Calories out: 3419 From lifestyle:2626, From activities:793
  • Health data: Hours slept: 7

May 1

Bike
  • 47m
  • 11.70 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:27m /6.70 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 16m / 3.95 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

Strength
  • 25m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches, Decline
    2
    30
    30
    0
    0
  • ABS - Leg Raises, Flat Bench
    1
    30
    30
    0
    0
  • BICEPS - DB Curls
    3
    10
    10
    25
    25
  • CHEST - Flat Bench Press
    3
    8
    8
    135
    135
  • CHEST - Flies - Flat
    3
    10
    10
    25
    25
  • CHEST - Pushups
    2
    20
    20
    160
    160
  • LEGS - Hamstring curl
    3
    8
    8
    50
    50
  • LEGS - Quad Extensions
    3
    10
    10
    75
    75
  • SHOULDERS - Shrugs DB
    3
    10
    10
    40
    40
  • TRICEPS - Bench Dips
    3
    10
    10
    130
    130

  • Calories out: 3323 From lifestyle:2640, From activities:683
  • Health data: Hours slept: 7

April 30

Swim
  • 53m
  • 2405.95 yards
  • 02m 12s /100 yards

Plan called for 2750 but I had to get out of the pool and go to work. However, I enjoyed the swim.

Run
  • 58m 09s
  • 5.46 miles
  • 10m 39s /Mi

  • Calories out: 3717 From lifestyle:2610, From activities:1107
  • Health data: Hours slept: 7

April 29

Bike #1
  • 13m 58s
  • 0.18 miles
  • 0.77 Mi/hr

warm up

Bike #2
  • 38m 58s
  • -----
  • -----

power test
Average 169 speed 16
Max 238 speed 19.9

Bike #3
  • 2h 03m 31s
  • 31.27 miles
  • 15.19 Mi/hr
Run
  • 32m 17s
  • 3.11 miles
  • 10m 22s /Mi

  • Calories out: 4741 From lifestyle:2535, From activities:2207
  • Health data: Hours slept: 7
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kcgolf's Training Log


 May 2012 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

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Totals

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals