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View album1st things 1st...
April 5
April 4
- 1h 00m
- 17.40 miles
- 17.40 Mi/hr
steady ride on trainer
159 avg watts, NP:163, casd 89rpm
- 39m
- 2500.00 yards
- 01m 33s /100 yards
Warm-up:
400 Swim
200 Kick
Transition Set:
4 x 50 drills,
Main Set: 400 M on 5:20 (R:25)
1 x 100H on 1:15 (R:15)
300 M on 4:00 (R:20)
2 x 100H on 1:15 (R:15)
200 M on 2:40 (R:20)
3 x 100H on 1:15 (R:15)
Cool Down: 200 Easy
busy day at work, had to cut my swim short down 500 yds... still feeling a bit iffy
rain forced me to do an steady ride inside on the trainer, uughhhh....
April 3
- 1h 09m 58s
- 22.04 miles
- 18.90 Mi/hr
Focus: FT 5x4min at 250 watts with 4 min spin Z1 as recovery
Entire workout (187 watts):
Work:779 kJ
TSS:75.8 (IF 0.809) NP:202
Min Max Avg
Power:0 274 187 watts
Cadence: 62 102 91 rpm
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avg for FT intervals NP 250, 93 cad, 163 HR
- 32m 53s
- 4.65 miles
- 07m 04s /Mi
Focus: Easy endurance run Z1
AM meeting in a conference room with 6 out of 8 people sick dam it! (cough and sneezes all over the place) Good thing I packed a water bottle with ariborne before just in case, so let's hope it does work as everyone says. I CAN'T GET SICK AGAIN!!!
Easy run at lunch cuz I forgot my swim bag (duh!) The run was ok but I am not feeling 100% but I hope is due to the Meds. My HR was very low which I hope it is not indicative I’ll get sick again…def not 100%, intervals were hard a not cuz I had no leg power but because I just don't have energy *sigh*
April 2
- 48m 51s
- 7.08 miles
- 06m 54s /Mi
easy run Zone 1
- 40m
- 2500.00 yards
- 01m 36s /100 yards
Focus: easy swim
WU:400 Swim, 100 Kick
TS:4 x 50 drills
MS: 4 x 400 all easy (R:30)
CD: 200EZ
EVERYONE at my office is sick, #$%@& and I can feel the viruses floating all over the place. I already purell all my place! We are on a temporarily office space as our offices are been renovated so we are on a smaller place and as much as I want to stay away from the sick coworkers well I can’t. I REALLY can’t afford lose anymore training days other wise FL 70.3 won’t be pretty… Maybe I should start wearing a face mask!
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I not 100% yet so I just did an easy short swim.
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nice run after work all easy/steady. It was a bit windy but overall awesome run
April 1
- 1h 06m
- 20.30 miles
- 18.45 Mi/hr
easy ride just to get the legs going
My friends
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Focus: long run easy/steady pace with 15 min HIM pace
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1:10 hrs, 9.9 Mi, 7:04 pace, 152HR
16:59 min, 2.76 Mi, 6:09 pace, 173HR
Focus: Middle Distance
Warm-up: 500 Swim, 6 x 50 Drill 25 / Swim 25
Transition Set: 4 x 100 Build each 100 E/S/M/H
Main Set:100 Free on 1:18 (R:10)
200 Free on 2:36 (R:15)
300 Free on 3:54 (R:20)
400 Free on 5:12 (R:25)
300 Free on 3:54 (R:20)
200 Free on 2:36 (R:15)
100 Free on 1:18 (R:10)
Cool Down:200 Easy
Finally a strong and complete swim! I nailed all my main sets (avg for all reps 1:17min per 100) and although at the end I was tired It was nice to have a good day in the pool.
challengin run. just never felt in the zone and it was very windy. But I survived and I am happy :)