Swim
  • 1h 30m
  • 4050.00 yards
  • -----

swim
300 warm up
3 x 100 mile pace with :10 rest (1:40 avg)
9 x 300 descend 1-3 off the 5:00 done as - off the 6:00 since Meters (short course)
#1 1:35 = 4:45 = 5:18, 5:16, 5:19 (1:46 PACE)
#2 1:30 = 4:30 = 5:09, 5:07, 5:05 (1:41 PACE)
#3 1:25 = 4:15 = 5:07, 5:05, 5:05 (1:41 PACE)
12 x 50 25 kick streamline (no board) / 25 sprint off the 1:15 - only did 4 x 50 on the 1:00
200 cool down
4100 yards. 3700 meters (4050 yards if converted)

Bike
  • 55m
  • 14.00 miles
  • 15.27 Mi/hr

bike on trainer 55 minutes
10:00 warm up then
4 x
3 minutes HARD
2 minutes recovery
3 minutes HARD
2 minutes recovery
5:00 cool down
(14 miles)

Run
  • 20m 18s
  • 2.00 miles
  • 10m 09s /Mi

ran 2 miles after bike
10:38 ; 9:40 = 20:18

Bike
  • 1h 15m
  • 21.00 miles
  • 16.80 Mi/hr

PM: bike on trainer 1 hour 15 minutes
10:00 warm up then
5 x
3 minutes HARD
2 minutes recovery
3 minutes HARD
3 minutes recovery
10:00 cool down
(21 miles)

Run
  • 1h 01m 57s
  • 6.00 miles
  • 10m 20s /Mi

AM (10:00): ran 6 miles at North Shore
9:37; 10:56; 9:44; 9:37; 11:40; 10:20 = 1:01.57

Strength
  • 35m

weights 35 minutes
squats, calf raises, bench press, leg extension, bicep curls, leg curl, military press, triceps, butterfly

Bike
  • 1h 15m
  • 22.00 miles
  • 17.60 Mi/hr

bike on trainer 1 hour 15 minutes
10:00 warm up then
5 x
3 minutes HARD
2 minutes recovery
3 minutes HARD
3 minutes recovery
10:00 cool down
(22 miles)

Swim
  • 25m
  • 1200.00 yards
  • 02m 05s /100 yards

PM: OWS at Treasure Island
swam 25 minutes. ~3/4 mile
ran 3/4 mile back to start of swim. 6:30
swim felt really hard. current pushing me back??

Strength
  • 45m

weights 45 minutes
squats, calf raises, bench press, leg extension, bicep curls, leg curl, military press, triceps, butterfly, 5 minutes green strech cords

Swim
  • 1h 30m
  • 3200.00 yards
  • -----

400 warm up
6 x 100 mile pace with :20 rest - 1:26, 1:28, 1:28, 1:28, 1:29, 1:28
6 x 200 :20 rest
1st 50 - mile pace
mid 100 - all out sprint - not sure on first 3, 1:28, 1:23, 1:23
50 easy
4 x 50 kick sprint with :30 rest - 1:00, 1:02, 1:05, 1:05 (no fins)
GO HARD ON THE SPRINTS.
8 x 50 freestyle sprint with :30 rest - :39, :38, :39, :38, :37, :37, :36, :38
400 cool down
3200 yards.

MAZ's Training Log


 June 2007 
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Distance
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