Swim
  • 1h 09m 05s
  • 3606.92 yards
  • 01m 55s /100 yards

Jim McDonnell 2 Mile Lake Swim

started out with about 6 fast stroke cycles before dialing it back to a good cruise pace. Took until near the first buoy to remind myself to relax and elongate in the water. felt strong the whole way and did not feel like I faded at the end at all

happy to have gone under 2:00/100

14/20 AG
76/199 F
106/179 OA

Run
  • 52m 03s
  • 5.43 miles
  • 09m 35s /Mi

EZ Basic

Bike #1
  • 2h 27m 43s
  • 37.67 miles
  • 15.30 Mi/hr

Ride how you like. Aim is to enjoy time on your bike.

broke the ride into 2 pieces, with a short break, due to a Garmin than needed charging

Bike #2
  • 1h 03m 51s
  • 17.32 miles
  • 16.28 Mi/hr

ended up cutting this ride short due to a bout of vertigo

Run
  • 30m 26s
  • 3.00 miles
  • 10m 08s /Mi

EZ basic

Swim
  • 50m 29s
  • 2700.00 yards
  • 01m 52s /100 yards

All Pull (Roka Sim shorts)

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

MS (2400)
4 Rounds Swim or Pull (any equip):
|| 150 @2:45 + 50 @1:15
|| 150 @2:50 + 50 @1:10
|| 150 @2:55 + 50 @1:05
|| Optional 1 minute rest between rounds
   2:44/0:56 . 2:46/0:56 . 2:48/0:56
   2:44/0:57 . 2:48/0:57 . 2:50/0:58
   2:44/0:55 . 2:50/0:57 . 2:51/0:59
   2:47/0:58 . 2:53/0:58 . 2:53/0:59

Bike
  • 1h 15m 01s
  • 17.19 miles
  • 13.75 Mi/hr

Freebird
was meant to be 1:30, but I was uncomfortable on the saddle and darn tired

Run
  • 40m 08s
  • 3.98 miles
  • 10m 05s /Mi

EZ Basic

Run #1
  • 1h 00m 13s
  • 5.85 miles
  • 10m 17s /Mi

morning run
EZ basic

Run #2
  • 45m 05s
  • 4.65 miles
  • 09m 42s /Mi

evening run
EZ basic

Bike
  • 1h 00m 02s
  • 14.20 miles
  • 14.19 Mi/hr

Indoor Trainer or Outdoors
15' EZ Spin WarmUp w/3x 15 second sprints
35' Steady with 2 x 15' Hard (5' recov. btwn)
Finish with EZ Spin @90rpm

Run
  • 40m 03s
  • 4.10 miles
  • 09m 46s /Mi

EZ - Basic

HillSlugger's Training Log


 May 2017 
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