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View albumKCGOLF
May 8
May 7
- 45m
- 1913.82 yards
- 02m 21s /100 yards
- 45m
- 4.35 miles
- 10m 20s /Mi
- Calories out: 3518 From lifestyle:2626, From activities:892
- Health data: Hours slept: 7
May 6
- 31m
- 3.11 miles
- 09m 58s /Mi
Run off the bike
- 2h 37m 37s
- 41.63 miles
- 15.84 Mi/hr
Was Supposed to be a 4 hour ride but the new bike is pretty aggresive and I had some neck cramps so I decided to cut it short. Overall it felt good though.
- Calories out: 4627 From lifestyle:2550, From activities:2077
- Health data: Hours slept: 7
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
- 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
- 1h 00m
- 12.43 miles
- 12.43 Mi/hr
Bike Fit - this ia a guess but probably accurate.
- 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.
- 20m
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
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
- 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
kcgolf's Training Log
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May 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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On the trainer at the end of the day - wanted to see how the new shoes and bike are feeling - my body hurts