Bike
  • 1h 20m 01s
  • 20.10 miles
  • 15.07 Mi/hr

That was pretty tough, but I hit it pretty well

Warm up for at least 15 minutes
20 minutes holding HR at 140 - see where watts fall.
3 min easy spinning - cadence over 100
15 minutes holding 100 watts - seeing where HR falls
3 min easy spinning cadence over 100
15 min hold watts at 120
Cool down

Run
  • 33m 04s
  • 3.10 miles
  • 10m 40s /Mi

Swim
  • 39m 53s
  • 2100.00 yards
  • 01m 54s /100 yards

100 Swim: 1:52
100 Kick: 2:28
100 pull: 1:49
4 x 25 scull down, swim back :15 rest: 0:55/0:27/0:57/0:28
6 x 100 @ race pace :15 rest: 1:46/1:53/1:54/1:53/1:49/1:51
4 x 25 focus on form - count strokes :20 rest: 0:26/0:27/0:26/0:27 (20, 20, 18, 19)
4 x 100 just below race pace :20 rest: 1:47/1:52/1:52/1:53
4 x 25 breathe every 3rd stroke :25 rest: 0:27/0:27/0:27/0:29
8 x 50 race pace :20 rest: 51/52/53/52/53/53/53/53
100 cool down: 1:58

Bike
  • 58m 03s
  • 13.02 miles
  • 13.46 Mi/hr

2 minute power intervals

Based on a Carmichael workout - goal is to work hard for 2 min with recovery after.

Warm up - 18 min total
consists of 5 min easy spinning
5 min of spin ups - increasing cadence as high as they can without bouncing in the saddle and maintaining proper form -around 100-110rpm - for 30 seconds with 30 seconds recovery (opens up the legs and gets the legs firing quick!)
2 min easy
2 min flat road cadence building intensity to tempo
1 min easy
1 min threshold intensity
2 min easy

Run
  • 37m 41s
  • 3.77 miles
  • 10m /Mi

Warm up 1 mile
1 400m at 5K pace
1x1mile @ 5K pace
2-3 200 at 5K pace
1 minute recovery between each
1 mile cool down

ran around the block

HillSlugger's Training Log


 November 2017 
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  • November's totals
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