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Lake in the Hills,IL 
Today
Sunny High 77FLow 61F
  • Temp: 68F
  • Hum: 81%
  • W: 8mph SSE
SUNDAY
Sunny
High 83F
Low 68F
MONDAY
Partly Cloudy
High 83F
Low 63F
TUESDAY
Light rain shower
High 79F
Low 65F
WEDNESDAY
Light drizzle
High 71F
Low 58F

August 12

Bike
  • 15m
  • 4.00 miles
  • 16.00 Mi/hr

Bike Strength
Strength
45
45' ride on a hilly course. Push the uphills and recover on the downhills. HR on the uphills can hit low Z4. Keep HR in Zone 1-2 otherwise.

Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

August 11

Swim
  • 30m
  • 1400.00 yards
  • 02m 08s /100 yards

Form Swim
Form
30
1400
WU: 200 easy. Then 'swim golf' = 6 x 50 on 15" rest & count strokes. What combination of time and strokes gives you the lowest 'score?' (Ex: 43 strokes + 45" = 88).

MS: Swim a moderate effort using the same stroke count in WU set. 5 x 100 (10") moderate. 4 x 50 kick (20") moderate.

CD: 200 easy alternating 50 pull, 50 swim.

Pull Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) - regular kickboard kick or kick on back with hands over head, fingers locked.

August 10

Run
  • 30m
  • 3.00 miles
  • 10m /Mi

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 20m
  • 1000.00 yards
  • 02m /100 yards

Easy
45
1000
WU: Swim 4 laps (200 yds) warm up.
MS: The next set will be 8 x 50 on 30" rest. This means 50 yards sprint, 8x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
CD: Then swim 100 yards easy cool down.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

August 9

Bike
  • 2h 00m
  • 29.97 miles
  • 14.99 Mi/hr

Bike Base
Endurance
60
Ride on a flat course. Keep HR in Zone 1-2.

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    2
    12
    15
    0
    0
  • BACK - Seated row
    2
    12
    15
    0
    0
  • LEGS - 2 Leg Squats
    2
    12
    15
    0
    0
  • LEGS - Hamstring curl
    2
    12
    15
    0
    0
  • LEGS - Leg Extensions
    2
    12
    15
    0
    0
  • LEGS - Leg Press
    2
    12
    15
    0
    0

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
PLUS Core #1 - 2x

August 8

Run
  • 30m
  • 3.05 miles
  • 09m 50s /Mi

Run Base
Endurance
25
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Swim
  • 20m
  • 900.00 yards
  • 02m 13s /100 yards

Pacing
Easy
45
900
WU: Swim 4 laps (200 yds) warm up.
MS: The next set will be 6 x 50 on 30" rest. This means 50 yards sprint, 6x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.
CD: Then swim 100 yards easy cool down.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

August 7

Bike
  • 30m
  • 9.40 miles
  • 18.80 Mi/hr

Trainer
Efficiency
30
WU: 10'
MS: 4' at a fast cadence. 3' at a very fast cadence. 2' at the fastest cadence you can handle.
CD: 10'

Run
  • 38m 22s
  • 3.83 miles
  • 10m 01s /Mi
Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    2
    12
    15
    0
    0
  • BACK - Seated row
    2
    12
    15
    0
    0
  • LEGS - 2 Leg Squats
    2
    12
    15
    0
    0
  • LEGS - Hamstring curl
    2
    12
    15
    0
    0
  • LEGS - Leg Extensions
    2
    12
    15
    0
    0
  • LEGS - Leg Press
    2
    12
    15
    0
    0

Period AA
Sets 1-2
Reps 12-15
Speed Slow
Recovery 1-1.5'
PLUS Core #1 - 2x

August 6

Bike
  • 30m
  • 9.50 miles
  • 19.00 Mi/hr

Bike Base
Endurance
30
Ride on a flat course. Keep HR in Zone 1-2.

Run
  • 35m
  • 3.63 miles
  • 09m 38s /Mi

Run Base
Endurance
25
Run on a flat course or treadmill. Keep HR in Zone 1-2. Think about form and running pretty. Stretch when done and add in Core 1, 2 or 3.

Pretty Running - lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.

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AddysDaddy's Training Log


 August 2007 
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 
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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  • 2013 totals
  • 2012 totals