Swim
  • 45m 18s
  • 1700.00 yards
  • 02m 40s /100 yards

wu 300 swim
kick 600 flutter
fist drill 100
controlled drowning 100
pull 500 (300 w/ paddle, 200 w/o)
scull 100

Strength
  • 10m

plank w/ leg abductions 2 x 12
pushups x 10
alt single leg v-ups x 10
close hand pushups x 10
hip raises x 10

monday morning swim.  little strength work before hand.  and i mean little.  some pushups and some core work.  kick is coming along.  this was all w/ zoomers.  need to get regular fins to 1) strengthen the kick 2) make the kick workout a little faster for time management sake

Run
  • 1h 02m 25s
  • 8.00 miles
  • 07m 48s /Mi

2 mile wu
2 x 1.5 mile z4/5 w/ .5 mile recovery
2 mile cd

long intervals.  kept the intervals below a 7/mile pace. pleased with that.  legs are not happy but in a good way.  lots of walking (relatively) on this workout particularly in the recovery portions.  

Bike
  • 1h 15m
  • 21.25 miles
  • 17.00 Mi/hr

spin cycle
20 min w/u including 5 min of one leg drill
2 x 10 min z4 w/ 4 min recovery
1 x 15 min z3 w/ 3 min recovery
remainder z2

Run
  • 25m
  • 3.11 miles
  • 08m 02s /Mi

brick run
treadmill .5 incline
first half z2
second half z3

saturday morning brick.  cut the second 15 min z3 interval due to time constraints.  overall a good workout

Swim
  • 36m 51s
  • 1350.00 yards
  • 02m 44s /100 yards
Strength
  • 20m

pushup 2 x 10
plank w/ leg abduction 2x 10
leg lifts w/ 5lb medicine ball 2 x 10
close hand push up x 10
one leg squats 2x 10 per leg
alternating one leg v-ups x 10
dead lift w/ 20lb kettle bell x 10

a little strength training before a little swimming.  kicking and drills.  overall a good workout

meant to add the weight earlier and forgot.  very surprised that i am in this range.  given how the body feels and the amount of junk over the snow days, i would have said 160 or so. very happy with this

Bike
  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

spin cycle
15 min wu including one leg drill x 5 each leg
2 x 10 min z4/5 w/ 4 min recovery
remainder z3

Run
  • 31m 50s
  • 3.50 miles
  • 09m 05s /Mi

treadmill .5 incline
15 min wu w/ 2 x 30 sec pickups
2 x .5 mile interval at z4 w/ 3 min recovery

this is a lesson in why the workouts are planned a day apart.  i did today's workout first, then started on yesterday's run.  that did not go as planned.  left legs seized up during the pickups.  walked some.  then got the 2 half mile intervals but walked the recovery.  started the first one mile interval and that lasted about a quarter mile.  legs are trashed.  good hard workout.  it will be interesting to see how they work in the morning

Strength
  • 30m

no running today.  can't do it outside due to snow and ice.  the gym is closed due to said snow and ice.  strength training with William at the house.  good workout.

Bike
  • 1h 00m
  • 17.00 miles
  • 17.00 Mi/hr

spin bike
15 min w/u w/ 5 min of one leg drill
2 x 15 min z4 w/ 4 min recovery
remainder z2

Run
  • 20m
  • 2.40 miles
  • 08m 19s /Mi

brick run on treadmill .5 base incline
20 min z2 run w/ 5 x 30 sec hills (3 @ 9.5, 2 @ 8)

spot's Training Log


 February 2014 
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