Strength
  • 20m

plank w/ hip abductors 2 x 12
pushups 15
backward lunge x 10 each leg
leg lifts w/ 5lb medicine ball x 12
close hand pushups x 6
one legged squats x 10 each leg
incline pushups x 12
bend and reach x 10 each leg
v-ups x 10
cleans w/ 20 lb kettle bell x 12
tricep extensions w/ 15lb medicine ball x 10
shoulder press against wall x 10 each arm

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

spin cycle
15 min wu including 5 minutes of one leg drill (99)
2 x 12 min z4/5 w/ 4 min recovery (131)(141)
remainder z3 (124)

good spin this morning.  couldn't get the heart rate up during the warm up or first interval, though the legs felt like they were working pretty hard.  Added 9 x 10 seconds of standing during the z3 part at the end for a total stand time of 90 seconds.  different muscles in that position

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

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

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

spot's Training Log


 February 2014 
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