Olney,MD 
Today
Partly Cloudy High 60FLow 44F
  • Temp: 50F
  • Hum: 50%
  • W: 9mph SE
SATURDAY
Partly Cloudy
High 73F
Low 41F
SUNDAY
Cloudy
High 67F
Low 39F
MONDAY
Sunny
High 73F
Low 46F
TUESDAY
Patchy light drizzle
High 83F
Low 51F

Friday - April 18

Thursday - April 17

Run
  • 1h 18m 11s
  • 8.06 miles
  • 09m 42s /Mi

did well on the paces through the first half, then hills, and the start of fatigue combined to throw me off my pace goals
......
Miles 1 & 2- Go all day pace, 10:30 ish mm.
---------
Miles 3-7:
3 minutes 9:30 mm
2 minutes 9:00 mm
----------
Mile 8 - Go all day pace, 10:30 ish mm.

Wednesday - April 16

Swim
  • 1h 00m 21s
  • 3000.00 yards
  • 02m 01s /100 yards

W/U:
2 times: 100 swim/100 kick/100 pull (RI as needed)
1:56/2:13/1:50
1:58/2:11/1:49
---------------
600 - Very easy: 12:35 (2:06/100)
500 - Easy: 10:23 (2:04.6/100)
400 - Paced slightly faster than the 500: 8:06 (2:01.5/100)
300 - Paced slighty faster than the 400: 5:55 (1:58.3/100)
200 - Paced faster than the 400: 3:51 (1:55.5/100)
2x100 - All out sprint: 1:45/1:45
-----------------
C/D: 200 easy: 4:04

Sport
  • Core Training
  • 08m

Follow this video: https://www.youtube.com/watch?v=Dkrm5Dlhads
------------------------
Reclined oblique crunches, side hip raises, back bow cross overs, Russian twists, crisscross crunches, toe touch crunches.

Tuesday - April 15

Bike
  • 1h 00m 03s
  • 13.76 miles
  • 13.75 Mi/hr

This workout is a simple change up workout. We will vary the cadence of the ride to teach your body to be able to ride at varying cadences while racing. This helps to simulate climbing and faster riding.
Warmup: 15 mins easy
---------------------------
Main Set: 45 mins:
4 mins at 50 - 70 rpm
4 mins at 90 - 100 rpm
1 min easy with high cadence

Run
  • 37m 16s
  • 4.02 miles
  • 09m 16s /Mi

Run immediately after the bike. Your goal is to negative split each mile.
---
a great run; felt good, and really nailed the negative splits

Monday - April 14

Swim
  • 58m 30s
  • 3000.00 yards
  • 01m 57s /100 yards

a good solid swim, but I fatigued in the kicks
.....
W/U - 200 Swim/200 Pull/100 Kick (500)
3:51/3:48/2:00
4x150 50 Catch-up Drill, 100 swim build (easy to fast) (:20 RI) (600)
2:51/2:49/2:52/2:50
------------------
2x250 - 200 strong, last 50 sprint (:30 RI) (500)
4:43/4:44
-------
100 kick (:20 RI): 2:13
--------
2x300 Swim Moderate (:20 RI) (600)
5:48/5:56
---------
100 Kick (:20 RI): 2:12
--------
200 Pull moderate (:20 RI): 3:44
-------
100 Kick (:20 RI): 2:16
--------
100 Swim Fast (:20 RI): 1:42
-------
100 Kick (:20 RI): 2:17
-----------
C/D - 100 easy: 1:55

Strength
  • 12m

Watch this video and follow along: https://www.youtube.com/watch?v=go8rGQro3dY
-----------------------
Lateral raises, tricep ext, bicep curls, shoulder presses, tricep kickbacks, dumbell jerks, overhand curls, arm circles, tricep dips

Sunday - April 13

Run
  • 49m 24s
  • 5.00 miles
  • 09m 53s /Mi

when I think more about form, I run faster without it feeling harder. go figure ;)
--
first run with the PureFlow 2's :)

Saturday - April 12

Bike
  • 1h 11m 06s
  • 20.00 miles
  • 16.88 Mi/hr

beautiful weather for an outdoor ride! :D

longest ride on the new tri bike; need to tweak the fit a little bit, but feeling much more in control of it now

HillSlugger's Training Log


 April 2014 
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   
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Rev3 West Virginia - Olympic Rev (Triathlon)
    8/3/2014 Morgantown, West Virginia
  • Diamondman Challenge Half Iron Triathlon (Triathlon)
    9/6/2014 Bear, Delaware

Totals

  • April's totals
  • March's totals
  • 2014 totals
  • 2013 totals