Swim
  • 1h 16m
  • 3800.00 yards
  • -----

Workout #1A – 3800 yards/meters

4 x 200 (swim, kick, pull, swim)

6 x 150 pull (30 sec rest between each one)

400 steady, 2:00 rest
2 x 200 on base (second one faster then first one)
2:00 break
300 steady, 1:00 rest
2 x 150 on base (second one faster then first one)
2:00 break
200 steady, 1:00 rest
2 x 100 hard on base
1:00 break
100 easy, 30 seconds rest
2 x 50 sprint on base

100 easy cool down

Run
  • 1h 00m 03s
  • 8.41 miles
  • 07m 08s /Mi

Legs felt a little tired today. Of course that is 8 days running in a row and I usually have 1 day off running in there somewhere.

- 10:30 easy: 8:17
- 10:00 tempo: 6:47
- 2:00 easy: 7:34
- 10:00 tempo: 6:39
- 2:00 easy: 7:30
- 10:00 tempo: 6:53
- 2:00 easy: 7:50
- 10:00 tempo: 6:54
- 3:30 easy: 7:32

Bike
  • 1h 30m 56s
  • 30.69 miles
  • 20.25 Mi/hr

AP: 221

Solid ride with 10X3:00X3:00 intervals. Interval power below.

1. 284
2. 306
3. 317
4. 286
5. 309
6. 310
7. 303
8. 302
9. 306
10. 310

Run
  • 30m 01s
  • 4.12 miles
  • 07m 17s /Mi

Transition run with first 15 hard at 7:01 pace and last 15 easy at 7:36 pace.

Legs were a little slow turning over.

Swim
  • 1h 20m
  • 4000.00 yards
  • -----

Swim Workout #4A - 4000 yards/meters

Warm Up Set:
4 x 250 (swim, kick, pull, swim)

Pull Set:
2 x 250 pull

Main Set:
2 x 200 on base, 3 x 100 hard
3 x 200 on base, 2 x 100 hard
4 x 200 on base, 100 all out
100 easy

Run
  • 32m 41s
  • 4.00 miles
  • 08m 10s /Mi

Easy run.

rbalazs' Training Log


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