Olney,MD 
Today
Sunny High 48FLow 36F
  • Temp: 25F
  • Hum: 36%
  • W: 8mph NW
MONDAY
Sunny
High 60F
Low 37F
TUESDAY
Light rain
High 60F
Low 40F
WEDNESDAY
Sunny
High 57F
Low 36F
THURSDAY
Sunny
High 69F
Low 55F
Bike
  • 2h 00m 05s
  • 32.20 miles
  • 16.09 Mi/hr

W/U - Ride 15 mins at an easy pace.
-------------
Main Set, repeat 4 times: (1:40)
20 min 16-18 mph (effort level 6/7 out of 10. HR Zone 3)
5 min easy (HR Zone 2)
-------------
C/D- Ride easy the remaining time.

Run
  • 18m 13s
  • 2.00 miles
  • 09m 07s /Mi

Run immediately after riding.
Mile 1- 9:30-10:00 mm
Mile 2- 8:30-9:30 mm

Strength
  • 08m

Watch this video and follow along: https://www.youtube.com/watch?v=mGtd0xcJjqw
--------------------
Bicep curls, vertical raises, tricep extensions, reverse flys, bicep hammer curls, overhead lateral raises, skull crushers, rear delt raises.

Swim
  • 45m 20s
  • 2400.00 yards
  • 01m 53s /100 yards

W/U: 300 choice or free: 5:48
------------------------
4x25 - build to fast (:20 RI)
0:24/0:25/0:25/0:25
---
4x100 - each 100 should get faster (:30 RI)
1:55/1:52/1:49/1:45
---
300 (50 kick/50 swim) - if you aren't good at kicking, then swim it at a moderate pace (:30 RI): 5:47
---
4x100 - each 100 should get faster (:30 RI)
1:56/1:49/1:48/1:46
---
300 - easy to moderate pace (:30 RI): 5:55
----
400 - pull - moderate to fast pace (:30 RI): 7:30
----
C/D - 200: 4:02

Sport
  • Core Training
  • 10m

Watch this video and follow along: https://www.youtube.com/watch?v=RpfNMbM7jIc
---------------------------
Flutterkick crunch, reclined rows, toe touch crunches, leg drops, side star dips, figure 4 leg raises, heel taps, plank dips, toe taps, hundreds,

Bike
  • 1h 10m 03s
  • 18.53 miles
  • 15.87 Mi/hr

W/U: 5 minutes - ride easy.
---------------
Main set (repeat for 1 hour - 6 repeats):
1 minute - 15 mph
1 minute - 16 mph
1 minute - 17 mph
1 minute - 18 mph
1 minute - ride easy
-----------------
C/D - 5 minutes -ride easy.

Run
  • 30m 36s
  • 3.03 miles
  • 10m 06s /Mi

Pick your pace and effort level for this one. Your other runs this week are a bit more challenging, so take it easy if you want.

Strength
  • 08m

Watch this video and follow along: https://www.youtube.com/watch?v=mGtd0xcJjqw
--------------------
Bicep curls, vertical raises, tricep extensions, reverse flys, bicep hammer curls, overhead lateral raises, skull crushers, rear delt raises.

Run
  • 32m 04s
  • 3.00 miles
  • 10m 41s /Mi

legs didn't feel good, especially the left hip and glutes, so I dropped the intervals and shortened the run. things did feel better at the end of the run than at the beginning

Swim
  • 37m 47s
  • 2000.00 yards
  • 01m 53s /100 yards

legs/hips/lower back too tired for the TT; did it as Pull

W/U- Pick a w/u that will get you ready to do the 1,000 TT.
100: 1:49
200: 3:55
-------------
1,000 TT - Log your time for the 1,000 in post-activity comments.
Pull: 18:47
-------------
Swim whatever you have left to reach 2,000. It can split up by doing 100's, 200's, etc. Distances and rest intervals are your choice.
100 swim: 1:51
200 pull: 3:47
100 swim: 1:54
200 pull: 3:48
100 swim: 1:57

Sport
  • Core Training
  • 10m

Watch this video and follow along: https://www.youtube.com/watch?v=RpfNMbM7jIc
---------------------------
Flutterkick crunch, reclined rows, toe touch crunches, leg drops, side star dips, figure 4 leg raises, heel taps, plank dips, toe taps, hundreds

HillSlugger's Training Log


 March 2015 
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8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30 31    
 
Time
Distance
Time
  • March's totals
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