Swim
  • 50m
  • 2000.00 meters
  • 02m 30s /100 meters
Run
  • 20m 20s
  • 1.75 miles
  • -----
Bike
  • 1h 00m
  • -----
  • -----

spin

Strength
  • 10m

50 burpees, 50 crunches

  • Calories out: 2960 From lifestyle:1925, From activities:1035
Bike
  • 45m
  • 10.00 miles
  • 13.33 Mi/hr

Trainer
Efficiency
45
WU: 10'

MS: These are with your shoes clipped in, and the idea is to focus on one leg at a time.
90" right leg, then 90" left leg.
Next is: 45" right, 45" left, vice versa 2x.
Next: 30" left, 30" right increase cadence each 5'' to maximum.
Next: 20" right, 20" left for 2'.
15" right, 15 "left for 1',
10" right, 10" left, for 40",
5"right, 5" left for 20".
3-4 x 1' at max cadence, RI 1'.
3-4 x 15" at max cadence to spinout, RI 45"

CD: 10'

Strength
  • 45m

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
AND Core #1 - 2x
Time 45

Sport
  • Martial Arts
  • 1h 00m

  • Calories out: 2927 From lifestyle:1920, From activities:1008
Swim
  • 40m
  • 1280.16 meters
  • 03m 07s /100 meters

Swim Form
Form
30
1400
WU: 200 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Run
  • 25m
  • 2.10 miles
  • 11m 54s /Mi

Run Speed
Speed/Efficiency
25
25' run with 4x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Strength
  • 10m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches
    1
    50
    50
    0
    0
  • ABS - Prone Bridges
    2
    1
    1
    0
    0

Plank 60 second x 2

  • Calories out: 2426 From lifestyle:1963, From activities:463

Nadscats' Training Log


 October 2014 
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Time
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