Way to busy with year end. APAC hours kept me going late so didn't even get on the trainer.
Swim
  • 56m
  • 2800.00 yards
  • -----

Kicked out of the pool early due to lightening and thunder.

Workout #2A - 4000 yards/meters

Warm Up Set:
4 x 200 (swim, pull, kick, swim)

Pull Set:
2 x 200
3 x 100
6 x 50

Main Set:
200, 150, 100, 50 all on base
1:00 break
150, 200, 50, 100 all on base
1:00 break
100, 50, 200, 150 all on base
1:00 break
50, 100, 150, 200 all on base

200 easy cool down

the progression through each swim should be easy, steady, strong, fast, so on the first interval set you'll do:
200 easy, then 150 a bit faster, 100 even fast, then 50 all out.

Run
  • 1h 00m 41s
  • 8.03 miles
  • 07m 33s /Mi

Easy run.

Bike
  • 1h 33m 25s
  • 30.57 miles
  • 19.63 Mi/hr

CLIMB: 1,908ft
AP: 212

15X1:00X1:00 on first half of ride and then 3X10:00 build on back half. Legs were pretty tired and dead so happy I was still able to bump up the watts on the build. Build was at 221, 241, and 273 watts.

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

Workout #1A - 4000 yards/meters

Warm Up Set:
4 x 200 (swim, pull, kick, swim)

Pull Set:
2 x 400 pull

Main Set:
3 x 300 on base
2:00 rest
4 x 200 on base
2:00 rest
5 x 100 on base

200 easy cool down

Run
  • 1h 32m 33s
  • 12.02 miles
  • 07m 41s /Mi

Easy run.

Bike
  • 2h 36m 57s
  • 50.23 miles
  • 19.20 Mi/hr

CLIMB: 3,431ft
AP: 195

Good 2nd day ride. 3 10 minute builds after 25 miles were at 227, 255, and 277 watts.

Run
  • 20m 05s
  • 2.72 miles
  • 07m 23s /Mi

Transition run with alternating 30 second harder intervals. Legs were dead to begin with but came to me after a bit.

Bike
  • 3h 30m 25s
  • 70.34 miles
  • 20.06 Mi/hr

CLIMB: 4,031ft
AP: 204

I am definitely getting stronger on the bike. When we first started back up low 190's was a higher RPE on my 30 mile rides than this 70 miler was.

rbalazs' Training Log


 December 2014 
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