Bike
  • 1h 00m 01s
  • 13.15 miles
  • 13.14 Mi/hr

EZ effort
Just wasn't into it

Run
  • 19m 40s
  • 2.05 miles
  • 09m 35s /Mi

Just wasn't into it; some toe discomfort

Swim
  • 43m 52s
  • 2400.00 yards
  • 01m 50s /100 yards

Failed at 48

WU (300)
300 Mixed: 150/2x75: 2:55/1:27/1:29

MS (2000)
3 x 100 EZ Pull or Swim on 2:20: 1:59/1:59/1:59
4 x 50 on 1:20, Dialing into pace for below...: 57.5/56.6/54.7/55.0
-------------------
Repeating rounds of 3 x 50 on 1:20, attempting to swim faster for each round.
Rnd 1 Target is :55: 54.0/54.2/54.6
Rnd 2 Target is :54: 54.3/55.1/54.0
Rnd 3 Target is :53: 52.7/52.7/53.2
Rnd 4 Target is :52: 51.5/52.5/52.9
Rnd 5 Target is :51: 52.2/51.7/50.9
Rnd 6 Target is :50: 50.6/51.5/51.5
Rnd 7 Target is :49: 49.8/51.0/50.5
Rnd 8 Target is :48: 50.0/49.4/49.2
Rnd 9 Target is :47: 54.4/54.3/55.8
Rnd 10 Target is :46: 54.6/56.0/56.6

CD (100)
100 EZ: 1:56

Bike
  • 1h 00m 01s
  • 14.28 miles
  • 14.28 Mi/hr

Power Intervals

10' EZ Spin WarmUp
5' gradual build with 3 x 30" SpinUps
5' Z2 endurance
6 x (90" Hard @~70rpm + 4:30 EZ spin) -
EZ Spin til cooled down properly

Run
  • 24m 29s
  • 2.51 miles
  • 09m 46s /Mi

EZ

cut it short because the toe was hurting

Swim
  • 47m 14s
  • 2500.00 yards
  • 01m 53s /100 yards

WU
5 x 50 Descending EZ to Steady: 55/58/58/55/53
PS (Prep Set)
5 x 200 alternate Pull (PB, PD optional) & FS: 3:49/3:59/3:57/3:59/3:55
MS
4 x 100 @2:30 SendOff
  #1 as 25 Fast/75 builddown to 60%: 1:52
  #2 as 35 Fast/75 builddown to 60%: 1:52
  #3 as 50 Fast/75 builddown to 60%: 1:53
  #4 as 100 FAST for Time: 1:49
4 x 75 @2:15 SendOff
  #1 as EZ: 1:26
  #2 as 25 Fast/50 builddown to 60%: 1:23
  #3 as 50 Fast/25 builddown to 60%: 1:21
  #4 as 75 FAST for Time: 1:20
4 x 50 @1:45 SendOff (7:00)
  #1 as EZ: 0:58
  #2 as 8 Strokes Fast & builddown to 60%: 0:53
  #3 as 25 Fast/25 builddown to 60%: 0:53
  #4 as 50 FAST for Time: 0:52
4 x 25 @1:00 SendOff (4:00)
  #1 as EZ: 0:27
  #2 as 6 Strokes Fast & builddown to 60%: 0:25
  #3 as 10 Strkes Fast & builddown to 60%: 0:24
  #4 as 25 FAST for Time: 0:24
CD
5 x 50 EZ: 0:55/0:57/0:58/0:58/0:58

HillSlugger's Training Log


 December 2016 
SunMonTueWedThuFriSat
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11 12 13 14 15 16 17
18 19 20 21 22 23 24
25 26 27 28 29 30 31
 
Time
Distance
  • December's totals
  • November's totals
  • 2016 totals
  • 2015 totals