Olney,MD 
Today
Sunny High 91FLow 68F
  • Temp: 63F
  • Hum: 83%
  • W: 4mph SE
SUNDAY
Sunny
High 89F
Low 71F
MONDAY
Patchy rain nearby
High 94F
Low 67F
TUESDAY
Sunny
High 91F
Low 70F
WEDNESDAY
Sunny
High 91F
Low 68F
Swim
  • 57m 52s
  • 2734.00 yards
  • 02m 07s /100 yards

pretty pathetic paces today; probably tired from yesterday's run, but the cold air/water probably didn't help

W/U: 400 swim: 8:51
---------
3x300 - Descend 1-3 (:40 RI)
7:00/6:55/6:51
100 kick: 2:23
---------
3x200 - Descend 1-3 (:30 RI)
4:44/4:41/4:44
100 kick: 2:28
---------
3x100 - Descend 1-3 (:20 RI)
2:19/2:18/2:14
-------------
C/D 100: 2:26

Run
  • 2h 20m 08s
  • 15.01 miles
  • 09m 20s /Mi

For this run, aim for a sub 10 mm, getting as close to 9:30 as you can. Take in nutrition and hydration as needed for a run this long. Should mimic what you will do race day.
---=---
set out at my "under 9:30" effort level and was putting down sub 9:15 splits for a while.

caught my toe and fell right after mile 4

PRs for 10 miles and half marathon; sub 2:05 HM but not sub 2, my half marathon race will be dead flat, though

10 mile PR: ~1:32:21
13.1 mi PR: ~2:01:20

Sport
  • Core Training
  • 10m

Abs & Obliques

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 30m 03s
  • 22.71 miles
  • 15.13 Mi/hr

did 5 repeats

This workout is a simple change up workout. We will vary the cadence of the ride to teach your body to be able to ride at varying cadences while racing. This helps to simulate climbing and faster riding.
Warmup: 10 mins easy, 10 mins steady, 5 mins easy.
Main set -- 32min – Repeat 4 times:
• Ride one song at 50 - 70 rpm approximately 4 min
• Ride one song at 90 - 100 rpm approximately 4 min
Cool down for remaining ride with easy riding.

Run
  • 18m 44s
  • 2.00 miles
  • 09m 22s /Mi

Run immediately after the bike. Aim for a 9:30 mm or faster.

Swim
  • 52m 32s
  • 2625.00 yards
  • 02m /100 yards

W/U: 300 choice or free: 6:26
------------------------
4x25 - build to fast (:20 RI)
0:27/0:27/0:29/0:27
---
4x100 - each 100 should get faster (:30 RI)
2:09/2:05/2:02/2:03
---
300 (50 kick/50 swim) - if you aren't good at kicking, then swim it at a moderate pace (:30 RI)
6:42
---
4x100 - each 100 should get faster (:30 RI)
2:11/2:10/2:08/2:01
---
300 - easy to moderate pace (:30 RI): 6:57
----
400 - pull - moderate to fast pace (:30 RI): 9:07 (not pull)
----
C/D - 200: 4:43

Bike
  • 1h 04m 41s
  • 17.94 miles
  • 16.64 Mi/hr

Go as hard or as easy as you want.

Sport
  • Core Training
  • 15m

Abs boot camp

Watch this video and follow along:
https://www.youtube.com/watch?v=yLN-NAazKeg

HillSlugger's Training Log


 August 2015 
SunMonTueWedThuFriSat
       1
2 3 4 5 6 7 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
  • August's totals
  • July's totals
  • 2015 totals
  • 2014 totals