L'uomo della sofferenza costante

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Lake in the Hills,IL 
Today
Sunny High 81FLow 67F
  • Temp: 81F
  • Hum: 57%
  • W: 11mph ESE
MONDAY
Sunny
High 84F
Low 68F
TUESDAY
Sunny
High 82F
Low 64F
WEDNESDAY
Patchy rain nearby
High 74F
Low 50F
THURSDAY
Light rain
High 51F
Low 41F

April 29

Bike
  • 1h 10m
  • 20.00 miles
  • 17.14 Mi/hr

Bike Base
Endurance
70
70' ride on a flat to gently rolling course. Keep HR in Zone 1-2. Stand out of saddle for 1 min. out of every 10 minutes (you may hit low Z3 during this).

Swim
  • 30m
  • 1800.00 yards
  • 01m 40s /100 yards

Swim TT - KEY WORKOUT
Assess Fitness
35
1800
WU: 200 warm up. 8 x 50 on 15 sec rest.
MS: 1000 yd TT (time trial) for time.
CD: 200
The time for the 1,000 is divided by 10, to get your avg. pace. This pace is now known as your T-Pace.

April 28

Bike
  • 55m
  • 16.00 miles
  • 17.45 Mi/hr

Big Gear
Power
55
WU: 15'
MS: 12x1' seated using the big gear - with 1' recovery.
CD: 15'

Swim
  • 1h 15m
  • 4000.00 yards
  • 01m 52s /100 yards

April 27

Strength
  • 45m

Plyometrics
1. Rope jumping: 2 sets of 50 jumps (45 sec recoveries)
2. Skipping: 3 sets of 50 skips(45 sec walk recoveries)
3. Forward 2-leg hopping for height: 2 sets of 30 hops (45 sec walk recoveries)
4. Forward 1-leg hopping for distance: 2 sets of 30 hops/leg (45 sec walk recoveries)
5. Bench jumps: 1 set of 30 jumps/leg (45 sec recovery)
Core #1, 2, and 3

 Bench Jump (Plyo workout) - Place 1 foot on the bench & 1 on the floor, and you pull yourself up with the higher leg in a sort of explosive jump--bringing the one on the floor up to the height of the one on the bench. It is more of a lifting of your weight with the higher leg than a jump.

April 26

Run
  • 1h 30m
  • 9.00 miles
  • 10m /Mi

Run Base
Endurance

April 25

Bike
  • 3h 00m
  • 48.00 miles
  • 16.00 Mi/hr
crusin along- felt great.  made it to Hebron with the group in sight.  Got dropped on the hills into the wind.  Ummm yeah 30 MPH head wind.  Nuts.  Got Rained on, thunderstorms, Flatted and the CO2 did not work.  Had to call in SAG.  Too bad... I was about 10 miles from home.  I am starting to think though that I am not supposed to be going to Hebron and back....going is good, getting back has been difficult.

Met a nice couple on the road,  thanks Dean and Joni for the use of your phone and hospitality.  I figured out a little late that I left the phone in the truck.
 

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AddysDaddy's Training Log


 May 2009 
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31      
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • April's totals
  • March's totals
  • 2013 totals
  • 2012 totals