I'm delusional

Wednesday - February 5

Run
  • 52m
  • 6.52 miles
  • 07m 58s /Mi

treadmill .5 incline
15 min wu including 4 x 30 sec pickups
3 x 1 mile z4/5 (7:13 pace) w/ 5 min recovery

good run on the treadmill.  walked a total of 2 minutes, 1 minute each of recovery 2 and 3

Tuesday - February 4

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

spin cycle
15 min w/u including 5 min of one leg drill (109)
2x 15 min z4/5 w/ 5 min recovery (136; 143)
remainder z3 (134)

Run
  • 30m
  • 3.68 miles
  • 08m 09s /Mi

treadmill
brick run
30 min z2 w/ 5 x 30 sec uphill strides

the tuesday brick.  leg shredder this morning.  great workout.  it will be interesting to see if the legs work tomorrow morning.

conference swim meet today

Monday - February 3

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

Sunday - February 2

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.  

Saturday - February 1

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

Friday - January 31

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

Thursday - January 30

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

spot's Training Log


 February 2014 
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