Olney,MD 
Today
Sunny High 28FLow 14F
  • Temp: 12F
  • Hum: 66%
  • W: 0mph N
SATURDAY
Sunny
High 40F
Low 31F
SUNDAY
Overcast
High 45F
Low 31F
MONDAY
Cloudy
High 50F
Low 31F
TUESDAY
Patchy rain nearby
High 47F
Low 38F
Swim
  • 42m 14s
  • 2200.00 yards
  • 01m 55s /100 yards

W/U:
200 swim: 3:49
6x50 - 25 kick/25 swim
0:54/0:53/0:53/0:54/0:54/0:53
-------------------
2x500 - W/in each 500, start slow and get faster when you hit 200, and then 400. 400-500 should be the fastest. (1:00 RI)
9:47/10:02
-------------
200 - Moderate (:30 RI): 3:55
--------------
6x50 - Sprint (:20 RI) - These should hurt. Try to keep the pace the same and stay on the RI.
0:50/0:53/0:54/0:53/0:54/0:54
-------------
C/D- 200: 4:02

Bike
  • 1h 00m 02s
  • 16.23 miles
  • 16.22 Mi/hr

Trainer workout- Power Bursts:
------------------
15 minutes easy warm-up
-------
Power Bursts Intervals for 30 mins:
1:00 - Get in a big gear with low RPM/cadence. Then pedal hard to get the RPM/cadence up to 80.
2:00- Ride easy to recover.
--------
15 minutes easy cool down

Run
  • 19m 56s
  • 2.05 miles
  • 09m 43s /Mi

Make this a "go all day" run.

didn't expect to get this in, but the snow had started just recently and it was still above freezing

Strength
  • 11m

Watch this video and follow along:
https://www.youtube.com/watch?v=NTKmburQcwc
----------------
Chest presses, fly, shoulder lift, tricep pull, superman

Run
  • 39m 02s
  • 4.08 miles
  • 09m 34s /Mi

looks like I went a bit too hard on the Z3 intervals

W/U- Run for 10 mins easy (Z2, effort level 2/3 out of 10)
.....
Main Set:
2 mins - Z3 (effort level 5/6 out of 10)
2 mins - Z4 (effort level 7/9 out of 10)
1 min - walk recovery
*Repeat till you reach the distance.

Sport
  • Core Training
  • 09m

this one in too hard! Uncle!

Watch this video and follow along:
https://www.youtube.com/watch?v=gwwNST1hwgI
------------------------------------
Pikes, crunch, abs rollout, jackknive crunches, plank rotation kicks, hyperextension crunches,

Swim
  • 46m 10s
  • 2500.00 yards
  • 01m 51s /100 yards

300 W/U = 100 swim/100 pull/100 kick
1:46/1:46/2:00
.
1000 = 5 x (200 free) on Mod/hard effort building, (start slow in each 200 and finish fast) (:20 RI)
3:45/3:52/3:57/3:53/3:55
.
900 = 6 x 150 pull free. Alternate easy/mod/hard. (:30 RI)
2:47/2:44/2:38
2:52/2:49/2:45
.
200 = 8 x 25 fast. (:20 RI) Plenty of rest to hit each one on the same time.
0:25/0:27/0:25/0:27/0:25/0:26/0:25/0:26
.
100 C/D easy: 1:58

Bike
  • 1h 30m 27s
  • 24.89 miles
  • 16.51 Mi/hr

that extra 1mph really pushes up the effort level!

Trainer workout - Speed ladder
---------------------------
W/U - 15 mins ride easy/steady.
-----------
Main set for 1 hour:
2 mins @ 16 mph
2 mins @17 mph
2 mins @ 18 mph
2 mins @ 19 mph
2 mins ride easy
------------
C/D - 15 mins ride easy/steady.

Run
  • 1h 06m 45s
  • 7.01 miles
  • 09m 31s /Mi

didn't intend to start out so fast, but managed to carry it through and then pick it up for the last 3 miles

Sport
  • Core Training
  • 08m

Watch the following video and do the exercises with her: http://www.youtube.com/watch?v=nBFdBnIbZRo
-------------------
W Leg Raises, Plank, Frog Leg Crunches, Figure "4" leg raises, Leg raise toe taps, Jack Knife crunch, Standing toe touches,

HillSlugger's Training Log


 March 2015 
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