Bike
  • 1h 30m 05s
  • 20.04 miles
  • 13.35 Mi/hr

BIKE 1:30
WARM UP for 15:00 easy spin @90-95rpm, gradually raising your HR to 65-70%
Hold HR at 75% - - Get a few hills in the ride - - focus on holding higher cadence up the hill. Get HR down quickly.

threw random gear changes to simulate hills

Run
  • 29m 58s
  • 3.07 miles
  • 09m 46s /Mi

RUN 0:30
Get off the bike and run hard for 1/2 mile, then nice and easy for the rest.

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

Warm-up well. Then ride 40 to 60 minutes non-stop in the heart rate 3 zone on a mostly flat course. 85-95 rpm. Smooth pedaling. Aero position. Cool down and stretch
---
10 min WU
40 min
10 min CD

Swim
  • 41m 35s
  • 2100.00 yards
  • 01m 59s /100 yards

200 warm up: 3:52
100 kick: 2:17
8x25 :10 odd are tarzan swim, even fingertip: 29/26/29/27/30/28/29/28
4x200 :20 strong effort: 3:45/3:49/3:48/3:48/
3x100 kick - focus on propulsion :15: 2:18/2:16/2:13
200 pull focus on catch: 3:41
300 cool down: 5:58

Run
  • 1h 02m 19s
  • 6.56 miles
  • 09m 30s /Mi

Warm up 1 mile
6 x 800 holding 4-4:10 - jog/walk 400
1 mile cool down

Swim
  • 1h 06m 21s
  • 3150.00 yards
  • 02m 06s /100 yards

Can we NOT do this one again?
Doing a full length of dolphin kicking wasn't working, but did it off the wall for as long as I could sustain it.
I seem to have missed one kick-on-side

6x75 (50 drill/25 swim free) :10: 1:27/1:31/1:27/1:28/1:24/1:26
6x50 kick Odds on back, evens on side :10: 1:19/1:12/1:25/1:27/1:14/
6x25 swim build :10: 23/26/24/26/25/26
6x100 working maximum distance per stroke. 2 free and 2 back :15: 2:48/2:38/2:42/2:48/2:43/2:46
300 swim, every 3rd length butterfly kick underwater (come up to breath): 5:54
4x25 free on :10 odds are left arm only evens are right arm only: 30/33/31/31
6x100 descending on 2:30: 1:59/2:00/1:56/1:52/1:48/1:43
300 swim, every 3rd length freestyle kick with your arms at your side (rotate up to breath): 5:57
8x25 free on :50 sprint: 23/24/23/24/22/23/22/23
200 easy: 3:52

Run
  • 1h 56m 10s
  • 12.03 miles
  • 09m 40s /Mi

Start at 10 min pace. Six miles from the end of the run, increase pace to around 9:30. During last 2 miles keep increasing the pace to end with an all-out 400m.

Bike
  • 6h 11m 47s
  • 100.08 miles
  • 16.15 Mi/hr

Century!

HillSlugger's Training Log


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