Saturday - June 23

Bike
  • 1h 15m
  • 18.00 miles
  • 14.40 Mi/hr

AM:
bike on trainer 1:15 minutes
10:00 warm up then
5 x
3 minutes HARD
2 minutes recovery
3 minutes HARD
3 minutes recovery
10:00 cool down
18 miles

Swim
  • 23m
  • 1600.00 yards
  • 01m 26s /100 yards

PM:
pass a grille
1 mile swim - 23:00. super hard. water was choppy with a decent current.
1 mile run - 7:00 (short of 1 mile)

Friday - June 22

Bike
  • 55m
  • 15.00 miles
  • 16.36 Mi/hr

AM: 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
(15 miles)

Run
  • 45m 52s
  • 5.00 miles
  • 09m 10s /Mi

run
3 x
1 mile sub 9:00 - 7:40; 7:39; 8:27
1 mile sub 10:30 - 10:50; 11:14, skipped b/c of time and HUNGRY
5 miles = 45:52

Thursday - June 21

Swim
  • 1h 30m
  • 4155.00 yards
  • -----

swim
600 warm up

12 x 50 done as
1 mile pace (:45) - avg :50
2 - (:40) - avg :45

10 x 200 with :20 rest done as
50 mile pace (1:35)
50 kick with board
50 sprint
50 mile pace (1:35)

3 x 100 SPRINT off the 3:00 - 1:28, 1:29, 1:32

300 cool down
3800 meters (short course)(4155 yards if converted)

Strength
  • 30m

weights after swim :30
squats, calf raises, bench press, leg extension, bicep curls, leg curl, military press, triceps, butterfly

Wednesday - June 20

Tuesday - June 19

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)

Monday - June 18

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

Sunday - June 17

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

MAZ's Training Log


 June 2007 
SunMonTueWedThuFriSat
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