Olney,MD 
Today
Partly Cloudy High 85FLow 70F
  • Temp: 81F
  • Hum: 70%
  • W: 7mph S
SUNDAY
Sunny
High 93F
Low 73F
MONDAY
Light rain shower
High 90F
Low 72F
TUESDAY
Sunny
High 96F
Low 72F
WEDNESDAY
Sunny
High 92F
Low 67F

Saturday - August 30

Swim
  • 43m 07s
  • 2636.40 yards
  • 01m 38s /100 yards

swam the half distance again today.
navigation was quite a bit better; also a bit faster (assuming the real distance was similar)

Run
  • 20m 29s
  • 2.10 miles
  • 09m 46s /Mi

Run before or after the swim. Make it as hard or as easy as you want.

Friday - August 29

Thursday - August 28

Run
  • 1h 00m 42s
  • 6.07 miles
  • 10m /Mi

fun with fartlek

Make this is a "go all day" paced run, with some speed intervals thrown in there. They can be quick around :30-1:00 and then give 2-5 minutes of recovery before the next one. Speed is lost quicker than endurance, so you want to do some speed work during taper.

Wednesday - August 27

Swim
  • 1h 05m
  • 3280.84 yards
  • 01m 59s /100 yards

25 meter pool

W/U:
2 times: 100 swim/100 kick/100 pull (RI as needed)
1:59/2:19/1:54
2:04/2:28/1:53
---------------
600 - Very easy (1:00 RI): 13:24 (2:14/100m)
500 - Easy (1:00 RI): 11:15 (2:15/100m)
400 - Paced slightly faster than the 500 (1:00 RI): 8:50 (2:12.5/100m)
300 - Paced slightly faster than the 400 (1:00 RI): 6:33 (2:11/100m)
200 - Paced faster than the 400 (1:00 RI): 4:16 (2:08/100m)
2x100 - All out sprint (1:00 RI): 1:57/2:01
2x50 - All out sprint (:30 RI): 0:56/0:56
-----------------
C/D: 100 easy: 2:17

Strength
  • 09m

Watch this video and follow along: https://www.youtube.com/watch?v=oUychjqfO8I
-----------------------
Row w/rotation, bicep curl w/hook, reverse fly, chest squeeze & overhead press, windmill & tricep ext, arm circles, single arm flys,

Sport
  • Core Training
  • 10m

Watch this video and do all of the exercises with her. http://www.youtube.com/watch?v=1919eTCoESo

Tuesday - August 26

Bike
  • 1h 00m 05s
  • 15.48 miles
  • 15.46 Mi/hr

did some "commercial intervals"

Monday - August 25

Sunday - August 24

Run
  • 19m 34s
  • 2.02 miles
  • 09m 41s /Mi

Run before or after the swim. Make it as hard or as easy as you want.

Swim #1
  • 43m 21s
  • 2401.19 yards
  • 01m 49s /100 yards

Swim for :45 as this will be around your HIM time and should be the distance. If you want to go longer to swim more than than the distance, go up to 1 hour.

this was supposed to be about 1.2 miles, but I swam long (I always drift too far right!) or maybe the loop was long. anyway, really good pace!

Swim #2
  • 07m 44s
  • 446.65 yards
  • 01m 44s /100 yards

twice more around

HillSlugger's Training Log


 August 2014 
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Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

  • Diamondman Challenge Half Iron Triathlon (Triathlon)
    9/6/2014 Bear, Delaware

Totals

  • August's totals
  • July's totals
  • 2014 totals
  • 2013 totals