Bike
  • 1h 15m 01s
  • 15.98 miles
  • 12.78 Mi/hr

Swim
  • 46m 34s
  • 2500.00 yards
  • 01m 52s /100 yards

Wow, I really nailed those 100’s!

200 Swim/200 Pull/200 Drill/200 Kick
   3:44/3:40/3:57/4:46
3x150 Pull w/:30 rest (3/5/3 breathing pattern by 50)
   2:43/2:46/2:46
6x25 w/:15 rest (1/2 FAST!, 1/2 easy)
   24/25/24/26/25/26
10x100 w/:30 rest (75 RACE!/ 25 easy)
   1:45/1:46/1:47/1:46/1:48/1:48/1:49/1:47/1:49/1:46 *no “easy” on the last 100
100 cool down: 1:55

Run
  • 1h 08m 56s
  • 7.06 miles
  • 09m 46s /Mi

Run 7 miles - 4x.5 mile speed

Bike
  • 1h 24m 27s
  • 20.76 miles
  • 14.75 Mi/hr

outdoor ride
mostly headwind out, mostly tailwind back

Swim
  • 1h 00m 08s
  • 3100.00 yards
  • 01m 56s /100 yards

300 free easy: 5:48
200 alternate 25 scull/25 single arm: 5:34
8 x 25 odds: build up, evens: build down
24/24/25/27/25/26/25/28

4 x 400 with fins - :20 rest after each 400, completed as:
#1 freestyle, distance per stroke
#2 build within each 100
#3 - 6 kicks per 1 arm free
#4 HARD free or back
7:40/7:30/7:31/7:35

16 x 25 fast kick with board, no fins - :10 rest
28/31/31/33/29/32/30/33/31/31/29/32/30/32/29/32

6 x 50 free pull with paddles and buoy - :15 rest
#1,4 breathing every 3rd stroke
#2,5 breathing every 5th stroke
#3,6 breathing every 7th stroke
51/52/52/51/51/50

100 easy: 1:54

Bike
  • 1h 13m 02s
  • 17.04 miles
  • 14.00 Mi/hr

cut the last 2 intervals to 12 minutes

Warm up
4 x 15min slightly below threshold power. 90-95% of your functional threshold power
3 min recovery in between.
Cool down

Run
  • 1h 00m 37s
  • 5.89 miles
  • 10m 17s /Mi

60 min run - zone 2
varied terrain

Swim
  • 50m 42s
  • 2600.00 yards
  • 01m 57s /100 yards

Added 2x 100 warmup

Warmup
2x 100: 1:55/1:57

4x75 (50 non-free drill/25 swim free): 1:35/1:35/1:38/1:41
4x50 kick odds non-free, evens choice: 1:02/1:06/1:04/1:11
4x25 swim build odds free, evens choice: 24/26/25/27
4x100 working maximum distance per stroke. :15: 1:52/1:54/1:58/1:56
300 swim, every 3rd length butterfly kick underwater (come up to breathe): 6:53
4x25 free on :10 odds are left arm only evens are right arm only: 30/34/31/34
4x100 descending on 2:10: 1:54/1:55/1:52/1:49
300 swim, every 3rd length freestyle kick with your arms at your side (rotate up to breath): 5:50
4x25 free on :50 sprint: 21/23/21/23
200 easy: 3:51

HillSlugger's Training Log


 January 2018 
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