Bike
  • 2h 06m 40s
  • 35.99 miles
  • 17.05 Mi/hr

nice weather!
pretty speedy today; much more comfortable than last week

Swim
  • 45m 13s
  • 2400.00 yards
  • 01m 53s /100 yards

WU (300)
300 Mixed: 5:55

PS (300)
All w/Fins (except Pull)
2 x 25 Kick on Back in Streamline - Fast, @:40: 29/30
2 x 25 BK - Fast, @:40: 27/29
2 x 25 FR - Fast, @:40: 23/24
2 x 25 FR - Cruise, @:40: 24/25
4 x 25 Pull(PB) - Smooth, Good Posture, @:40: 24/25/24/25

MS (1800)
4 Rounds of:
|| 8 x 25 Fast (TargetP100)* @:50
|| 1 x 100 EZ BK Pull
   22/23/23/23/23/23/23/23/2:35
   23/23/23/24/24/24/24/24/2:37
   22/23/23/24/23/22/24/23/2:42
   22/22/22/23/22/23/22/24/2:45
--------
1 x 200 Cruise Pull: 3:43
2 x 100 Steady Pull: 1:51/1:52
4 x 50 Cruise Swim: 54/54/53/54

Bike
  • 1h 00m 01s
  • 14.83 miles
  • 14.82 Mi/hr

Sweet Spot Intervals

10' EZ Spin WarmUp w/3x 15 second sprints
4 x (6' @160w, 4' @125w Spin Recovery)
10' EZ Spin @90rpm

Run
  • 30m 14s
  • 3.10 miles
  • 09m 45s /Mi

EZ

Run
  • 20m 34s
  • 2.02 miles
  • 10m 11s /Mi

EZ

Swim
  • 1h 01m 13s
  • 2550.00 yards
  • 02m 24s /100 yards

7x Broken AO's

I was really starting to fade during the 6th AO; the 7th was all about gutting it out

WU (300)
6 x 50 EZ, build to Steady: 54/55/56/55/55/55

MS (2300)
1 x 200 EZ, with 3 stroke cycles fast off walls: 3:42
----------
Broken All Out 200s
7 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

   1:45/1:19/1:20/0:52
   1:47/1:22/1:20/0:53
   1:47/1:21/1:19/0:53
   1:47/1:22/1:20/0:54
   1:45/1:22/1:22/0:52
   1:48/1:24/1:20/0:54
   1:50/1:25/1:25/0:58

Bike
  • 1h 00m 02s
  • 14.85 miles
  • 14.84 Mi/hr

Classic VO2 Intervals

10' EZ Spin WarmUp w/3x 15 second sprints
4 x (4' @180w, 6' @125w Spin Recovery)
10' EZ Spin @90rpm

Run
  • 30m 02s
  • 3.17 miles
  • 09m 29s /Mi

EZ

Swim
  • 46m 50s
  • 2500.00 yards
  • 01m 52s /100 yards

WU (300)
300 Mixed: 200/100: 3:55/1:56 (worked on delayed rotation)

MS (2000)
40 x 50 Relaxed & Smooth @1:05-15 as:
|| 8x Swim w/Fins: 55/56/56/57/57/57/56/56
|| 8x Pull(PB): 53/54/53/54/55/56/56/56
|| 8x Swim: 55/55/55/56/55/55/55/56
|| 8x Pull(PB): 52/53/54/54/54/55/55/55
|| 8x Swim : 58/58/57/57/58/58/58/58

CD (200)
4 x 50 as 25 BK/25 FR: 1:08/1:10/1:10/1:10

Run
  • 1h 10m 20s
  • 7.07 miles
  • 09m 57s /Mi

EZ

HillSlugger's Training Log


 March 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
  • March's totals
  • February's totals
  • 2017 totals
  • 2016 totals