Swim
  • 52m 06s
  • 2800.00 yards
  • 01m 52s /100 yards

All Swim

WU (300)
300 Mixed: 200/100: 3:54/1:52

MS (2400)
8 x (3 x 100 Swim or Pull @2:20)
1 minute extra rest between rounds
1:50/1:52/1:53
1:50/1:52/1:52
1:52/1:49/1:52
1:48/1:50/1:49
1:47/1:48/1:50
1:48/1:50/1:51
1:47/1:50/1:50
1:49/1:51/1:52

CD (100)
2 x 50 as 25 BK/25 FR: 1:10/1:06

Run
  • 2h 00m 10s
  • 12.34 miles
  • 09m 44s /Mi

5 striders today; best long run in a while. stopped just after mile 3 to remove a layer.

EZ - Basic, w/4-6 Striders near the end of your run.

Bike
  • 3h 31m 58s
  • 54.32 miles
  • 15.38 Mi/hr

Wet, but really only my feet and hands got soaked and cold. Power meter seems to have died in the rain, somewhere around 24 miles in.

Swim
  • 52m 11s
  • 2700.00 yards
  • 01m 56s /100 yards

Definitely felt fatigued during the 150's

WU (300)
6 x 50 EZ, build to Steady: 53/54/54/54/54/54

MS (2400)
3 x 200 as 50Fast/150Steady, R20: 3:45/3:51/3:51
Full Rest
2 x 300 Steady, R30 1 Swim, 1 Pull: 5:47/5:42
3 x 200 Steady, R20 Over-kick first 25: 3:58/3:59/3:57
4 x 150 Steady, R20 (sight 2 x per length): 2:58/2:59/2:59/3:02

Bike
  • 1h 00m 02s
  • 14.09 miles
  • 14.08 Mi/hr

10' EZ Spin WarmUp w/3x 15 second sprints
40' Steady with 4 x 3' Hard intervals with adequate recovery between to make them really count!
10' EZ Spin @90rpm

Run
  • 31m 58s
  • 3.27 miles
  • 09m 46s /Mi

EZ - Basic

Run
  • 20m 04s
  • 2.02 miles
  • 09m 56s /Mi

EZ Basic

Swim
  • 41m 53s
  • 2000.00 yards
  • 02m 06s /100 yards

Added 5x100 after the workout: 1&4 at P100, 2 as Pull

WU (300)
300 Mixed: 150/100/50: 2:54/1:54/0:55

PS (200)
All w/Fins (except Pull)
2 x 25 Kick on Back in Streamline - Fast, @:40: 28/32
2 x 25 BK - Fast, @:40: 27/28
2 x 25 FR - Cruise, @:40: 24/26
2 x 25 Pull(PB) - Smooth, Good Posture, @:40: 25/27

MS (1000)
4 Rounds of:
|| 2 x 50 Fast (TargetP100)* @1:45
|| 1 x 150 EZ BK Pull
    48/49/4:11
    49/49/4:12
    49/50/4:14
    49/50/4:15

5x100: 1:44/1:51/1:46/1:53/1:53

Bike
  • 1h 00m 03s
  • 13.81 miles
  • 13.80 Mi/hr

Indoor Trainer or Outdoors
10' EZ Spin WarmUp w/3x 15 second sprints
40' Steady, but somewhere in there throw in 4', 3', 2', and 1' Hard intervals with recovery between.
10' EZ Spin @90rpm

Run
  • 39m 43s
  • 4.14 miles
  • 09m 35s /Mi

Basic - Run this on a hilly route

HillSlugger's Training Log


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