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View album1st things 1st...
January 15
January 14
- 55m
- 2800.00 yards
- 01m 57s /100 yards
WU: 300 Drills, 200 Kick
MS: 1000 yds Time Trial: 13:35 min -> 1:22 pace per 100 yds.
100K, 400S, 300S, 300E
CD: 200E
I did my monthly swim Time Trial test. I managed to shave 33 seconds of my previous TT or 2.5 seconds on my avg pace. I pretty much did the same thing last month so I am happy as my times keep falling. If the trends continue I will have a decent to competitive swim for ITU Olympic races. I don't know if I will be able to achieve my goal of swimming 1.5K in 20 min by the end of the month but as long as I achieve that before my 1st race (March) I am happy…
January 13
- 1h 20m
- 21.89 miles
- 16.42 Mi/hr
WU: 15min at 150-160 watts, 5min of 30sec ar 250 watts, 30sec at 150 watts, spin 3min ez
MS: 3x12min as #1 at 255 watts, #2 at 250 watts, #3 at 245 watts with 3min easy between each
CD: 20min at Zone 1, cadence near 90RPM
1st interval: 259 avg watts, HR 172, 91 cad, avg power/weight 4.05
2nd interval: 251 avg watt, HR 170, 93 cad, avg power/weight: 3.92
3rd interval: 250 avg watts, HR 172, cad 93, avg power/weight: 3.91
- 45m
- -----
- -----
Active stretching 5 min
5 min walking warm up
15 min E1 with nike free 5.0
20 min E2
5 min jog/walk as cool dwon
I am feeling a lot better and refreshed today. I am planning to run and do a KILLER trainer ride I had schedule for Wednesday. For the weekend it will be swim, swim, and more swim
January 12
*** After getting back from vacation I was informed I was going to be promoted and I was assigned a new project. Of course those are good news but work is been crazy/stressful this week so I haven't been able to get back into my regular training routine. I decided to take the day off completely to rest mentally and be able to resume training as I like it! I will be doing work over the weekend but I'll have time to put in some big workouts and get me back on track ***
January 11
- 50m
- 2500.00 yards
- -----
WU: 200 pull for form, 200 swim easy, 100 kick.
MS:
6 x 100 descending times (20").
1:20, 1:18, 1:18, 1:17, 1:16, 1:15
50 kick easy.
6 x 100 descending times (30").
1:18, 1:18, 1:17, 1:16, 1:15, 1:14
50 kick easy.
500 yds steady
CD: 200 pull easy.
Total—2500
January 10
- 1h 01m
- 7.60 miles
- 08m 01s /Mi
easy long run E1
- 30m
easy 30 min strenght training. In pretty much chose 1 exercise per body part doing resistance training and lost of core and abs.
My friends
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EZ run
WU: 550 drills
MS:
7 x 200 steady with 50 kick easy between - avg per 200 interval->2:41 min
2x300 as S/H/S
CD: 100 easy swim.
Total—3000