Bike
  • 48m 01s
  • 13.08 miles
  • 16.35 Mi/hr

Started with 10min @ 90W and then stepped up 10W every 5 minutes; again, 150W is not happening but pushed more watts than previous attempts

Added in a short cooldown

Run
  • 20m 14s
  • 2.05 miles
  • 09m 52s /Mi

Toe was ok, but it's going to be a long time before I can run without thinking about it

Swim
  • 44m 49s
  • 2500.00 yards
  • 01m 48s /100 yards

WU (500)
8 x 25 Pull(PB Only) Focus on Head Down and neck relaxed: 3:35
6 x 50 Pull(PB Only) Focus on High Hips: 0:55/0:56/0:56/0:55/0:56/0:56

MS (2000)
PULL(PB ONLY)
20 x 25 Odds FAST, Evens EZ (no rest interval or sendoff given here, just go when you are ready to swim a FAST 25, and then the EZ 25)
***Try to focus on Best Technique for all***
  22/27/24/28/24/28/24/28/23/28/23/28/23/28/23/29/23/28/24/28
------------
4 Rounds of Broken 250s (100/75/50/25) R15
Round 1 Pull(PB&Paddles): 1:39/1:15/0:49/0:25
Round 2 Pull(PB Only): 1:49/1:21/0:54/0:26
Round 3 Swim: 1:52/1:23/0:55/0:26
Round 4 Choice: Paddles only: 1:48/1:20/0:52/0:24
------------
SWIM or PULL from here to finish, your choice, and you can mix it up if you like.
5 x 100 Cruise, R20: swim: 1:53/1:55/1:55/1:55/1:55

Run
  • 20m 11s
  • 2.07 miles
  • 09m 45s /Mi

wasn't pushing it at all, but went solidly under 10:00/mile!

Bike
  • 1h 15m 01s
  • 18.40 miles
  • 14.72 Mi/hr

10 min EZ warmup
--
Repeat:
10 min endurance
5 min harder effort
--
5 min CD

Swim
  • 38m
  • 2000.00 yards
  • 01m 54s /100 yards

WU (300)
300 Mixed: 150/100/50: 2:59/1:56/0:54

MS (1700)
8 x 25 Pushoff & Streamline Practice: 3:48

4 x 25 EZ with Tennessee Turns: 2:01

4 x 25 EZ Freestyle with Dolphin Kicks: 0:29/0:30/0:30/0:30

8 x 50 Pushoff & Streamline Practice: 0:56/0:57/0:57/0:57/0:58/0:58/0:58/0:58
-----------
6 x (3x50 as 1 EZ, 1 Cruise, 1 Fast - R20) Use your best Pushoff & Streamline for each swim
0:57/0:56/0:54 - 0:59/0:55/0:53 - 0:59/0:56/0:54 - 0:59/0:56/0:54 - 0:59/0:55/0:54 - 0:59/0:56/0:52

Bike
  • 50m 02s
  • 11.72 miles
  • 14.06 Mi/hr

Variable Descending power intervals

10' EZ spin WU
5' Build EZ to Mod Hard over 1st Minute
5' EZ w/3 x 30" SpinUps
5' as 4' Mod. Hard + 1' EZ Spin
5' as 3' Mod. Hard + 2' EZ Spin
5' as 2' Hard + 3' EZ Spin
5' as 1' Hard + 4' EZ Spin
10' Endurance Effort build down to EZ Spin

Run
  • 15m 03s
  • 1.48 miles
  • 10m 10s /Mi

EZ brick run

Swim
  • 42m 16s
  • 2400.00 yards
  • 01m 46s /100 yards

WU (300)
300 Mixed: 150/100/50: 2:58/1:56/0:54

MS (2000)
4 x (7 minute) Rounds* of:
10 x 25 as 9 Fast @:40 + 1 EZ @1:00
Round 1 - Swim: 4:06
Round 2 - Pull(PB & Paddles): 3:43
Round 3 - Pull(PB Only): 3:53
Round 4 - Swim w/Paddles: 3:52
---Rest Break---
4 x 100 Swim, 3 Fast + 1 EZ, R15: 1:48/1:55/1:54/2:02
3 x 100 Pull(PB&Paddles), 2 Fast + 1 EZ, R15: 1:39/1:42/1:52
2 x 100 Pull(PB Only), 1 Fast+ 1EZ, R15: 1:49/1:59
1 x 100 Swim w/Paddles, Fast: 1:45

CD (100)
2 x 50 as 25 Kick on Back + 25 Swim: 1:15/1:16

HillSlugger's Training Log


 January 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
29 30 31    
 
Time
Distance
  • January's totals
  • December's totals
  • 2017 totals
  • 2016 totals