Run
  • 50m 41s
  • 5.18 miles
  • 09m 47s /Mi

Bike
  • 1h 36m 16s
  • 26.56 miles
  • 16.55 Mi/hr

Swim
  • 48m 10s
  • 2500.00 yards
  • 01m 56s /100 yards

Getting faster on the 100 AO

WU (300)
300 Mixed: 150/100/50: 2:55/1:56/0:54

PS (500)
All w/Fins (except Pull)
4 x 25 Kick on Back in Streamline - Fast, @:40: 28/32/32/34
4 x 25 BK - Fast, @:40: 26/30/27/30
4 x 25 FR - Fast, @:40: 22/23/22/24
4 x 25 FR - Cruise, @:40: 25/26/25/27
4 x 25 Pull(PB) - Fast, @:40: 21/23/22/24

MS (1600)
5 x (200 Pull & 100 Swim) R10: 3:38/1:54/3:39/1:56/3:45/1:53/3:47/1:56/3:51/1:58
1-2 minutes rest
100 All Out for Time: 1:42 !

CD (100)
100 Stretch Swim, Relaxed: 1:58

Bike
  • 45m 02s
  • 10.54 miles
  • 14.04 Mi/hr

10' EZ Spin WarmUp w/3x 15 second sprints
5' Med. effort @70rpm
5' Med. effort @60rpm
5' Med. effort @50rpm
5' Med. effort @40rpm
5' Med. effort @50rpm
5' Med. effort @60rpm
5' Med. effort @70rpm

Run
  • 22m 23s
  • 2.24 miles
  • 10m /Mi

EZ

Run
  • 20m 26s
  • 2.05 miles
  • 09m 58s /Mi

EZ

Swim
  • 46m 58s
  • 2400.00 yards
  • 01m 57s /100 yards

Oof, I didn't notice that you switched-up the numbers of repeats for today.

WU (300)
6 x 50 EZ, build to Steady
  12x50: 55/57/56/57/57/56/57/57/57/58/57/58

MS (2100)
1 x 200 EZ, with 3 stroke cycles fast off walls: 3:49
----------
Broken All Out 200s
5 Rounds of:
|| 75 Fast + 25 EZ @2:00
|| 50 Fast + 25 EZ @1:45
|| 50 Fast + 25 EZ @1:45
|| 25 Fast + 25 EZ @1:30
    1:48/1:24/1:25/0:55
1:51/1:26/1:28/0:58
    1:51/1:25/1:25/0:56
    1:53/1:26/1:26/0:57

These rounds are 7 minutes. Feel free to take an extra minute rest between rounds if you like.
----------
100 as 75 Fast/25 EZ: 1:52
100 as 50 Fast/50 EZ: 1:58
100 as 25 Fast/75 EZ: 1:58
100 EZ: 2:01

Bike
  • 50m 01s
  • 11.56 miles
  • 13.87 Mi/hr

HIIT Intervals

10' EZ spin WU
5' as 10" HARD & 50" EZ
5' as 15" HARD & 45" EZ
5' as 20" HARD & 40" EZ
5' as 30" HARD & 30" EZ
5' as 20" HARD & 40" EZ
5' as 15" HARD & 45" EZ
5' as 10" HARD & 50" EZ
5' EZ Spin

Run
  • 20m 01s
  • 2.10 miles
  • 09m 32s /Mi

EZ

Swim
  • 45m 52s
  • 2500.00 yards
  • 01m 50s /100 yards

WU (300)
300 Mixed: 200/100: 3:52/1:56

MS (1500)
40 x 50 (repeating 3 Strong & 1 EZ) @1:10 as:
|| 8x Swim w/Paddles: 47/49/50/54/50/52/50/54
|| 8x Pull(PB): 48/49/50/55/50/50/50/55
|| 8x Swim: 50/52/52/57/53/53/53/58
|| 8x Pull(PB&Pads): 47/47/50/55/51/49/49/53
|| 8x Swim w/Fins: 49/51/51/56/52/53/53/58

CD (200)
4 x 50 as 25 BK/25 FR: 1:19/1:14/1:17/1:12

HillSlugger's Training Log


 February 2017 
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    
 
Time
Distance
  • February's totals
  • January's totals
  • 2017 totals
  • 2016 totals