Bike
  • 45m 02s
  • 10.95 miles
  • 14.59 Mi/hr

10' EZ Spin
30' EZ Spin with 15" SpinUp every 3 minutes
5' EZ Spin

Run
  • 40m 02s
  • 4.10 miles
  • 09m 46s /Mi

very EZ

Run
  • 20m 51s
  • 2.05 miles
  • 10m 10s /Mi

EZ

Swim
  • 57m 37s
  • 3000.00 yards
  • 01m 55s /100 yards

This swim pushed my 50-lap swim watch to (and beyond) it's limit

My kick seems to naturally decrease in amplitude as I increase my speed

-- WU (300)
300 Mixed: as 300 EZ: 5:50

-- MS (2400)
6 x 50 Decreasing kick amplitude 1-3, 4-6
. 0:55/0:56/0:56/0:56/0:560:57
6 x 50 Same as above, but descend 1-3, 4-6
. 0:55/0:53/0:51/0:57/0:52/0:51
6 x 50 Stretch Swim alt. sides
. 0:55/0:57/0:57/0:58/0:59/0:58
6 x 50 as 25BK/25FR
. 1:08/1:11/1:12/1:12/1:11/1:10
6 x 50 Descend 1-3, 4-6
. 0:56/0:54/0:53/0:58/0:55/0:53
6 x 50 Explore hand entry distance out front
. 0:56/0:56/0:57/0:59/0:57/0:58 (close/normal/far x2)
Then
6 x 75 Revisit something(s) from the above or try something new if you have any ideas that need exploration.
. Decreasing kick amplitude 1-3, 4-6
. 1:24/1:28/1:28/1:28/1:24/1:24
And
6 x 25 Very Fast, on :40
. 0:23/0:25/0:25/0:26/0:24/0:26

-- CD (300)
300 Mixed: as 200/100
. 5:55

Strength
  • 09m

Quick Arms & Shoulders workout

https://www.youtube.com/watch?v=mGtd0xcJjqw
---
Bicep curls, vertical raises, tricep extensions, reverse flys, bicep hammer curls, overhead lateral raises, skull crushers, rear delt raises.

Bike
  • 1h 15m 02s
  • 18.77 miles
  • 15.01 Mi/hr

10' EZ Spin WarmUp
5' gradual build with 3 x 30" SpinUps
5' Z2 endurance
8 x (1:30 Very Hard + 4:30 EZ spin)
EZ Spin til cooled down properly

Run
  • 20m 23s
  • 2.09 miles
  • 09m 45s /Mi

Very EZ

Swim
  • 57m 29s
  • 3000.00 yards
  • 01m 55s /100 yards

I seemed to have a disconnect today between effort and speed, esp during the "no toys" set

-- WU (400)
400 Mixed - your choice of distance/stroke/pace
. Done as 50/50/100/200
. 0:55/0:56/1:56/3:57

-- MS (2500)
6 x 100 Steady Pull (PB&Paddles) (15")
. 1:45/1:49/1:51/1:48/1:53/1:53
6 x 100 Steady Pull (PB Only) (15")
. 1:51/1:53/1:52/1:54/1:55/1:54
2 x 50 as 25BK/25FR (15")
. 1:20/1:19
6 x 100 Steady Swim (15")
. 1:56/1:59/1:57/1:59/2:00/1:56
6 x 100 Steady Swim w/Paddles (15")
. 1:49/1:54/1:51/1:52/1:53/1:51

-- CD (100)
100 Mixed
. Done as 50/50
. 0:57/0:57

Sport
  • Core Training
  • 10m

https://www.youtube.com/watch?v=MrV4vCotio0
---
pulse crunches, bicycle crunches, Mt Top Abs, toe taps, alt jacknife crunches, reverse crunches, oblique crunches, reclined punches, toe touch crunch

Run
  • 1h 21m 53s
  • 8.30 miles
  • 09m 52s /Mi

I forgot about the striders!

VERY EZ - Basic, with 4-6 x 15" Striders towards end of run

Bike
  • 1h 00m 04s
  • 16.85 miles
  • 16.83 Mi/hr

did 3 intervals

10' EZ to Moderate gradual build warmup
2 x 12' Moderately Hard, 5' Recovery between
Remainder is EZ spin

Run
  • 20m 01s
  • 2.10 miles
  • 09m 32s /Mi

VERY EZ - Basic

HillSlugger's Training Log


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