Bike

• 54m
• -----
• -----

WU: 15'
MS: 12x1' seated Big Gear - with 1' recovery.
CD: 15'

Run

• 40m
• 4.40 miles
• 09m 05s /Mi

WU: 10'
MS: 3x5' at LT w/3' recovery.
CD: 10'
Stretch when done and add in Core 1, 2 or 3.

• Calories out: 3783 From lifestyle:2634, From activities:1148
• Health data: Hours slept: 7

Bike

• 2h 00m 37s
• 34.00 miles
• 16.91 Mi/hr

72 Minute climb up Mt Crystal Lake. Ouch Zone 2 climb

Spin Workout for Saturday 12 February 2011
This week weʼll focus on our climbing muscles and finish with a sub-threshold effort at a
point where we are all ready fatigued. That sub-threshold effort should feel like the end
of a very difficult Olympic distance race on a very hilly course.

I have repeated the core workout descriptions for those who want to do them after a
short 15-20 minute transition run.

Warm up
Spin in Zone 1 or at less than 55% of your FTP if you are training with a power meter for
20 minutes. Try to keep your cadence above 90 during the warm-up. Complete 4 x 45
seconds above 100 rpm with at least 2 minutes between each effort.
Climbing Set
The focus here is strength. High intensity is not important. Your effort should be in high
Zone 2 or at about 75% of FTP. Begin climbing out of the saddle for 3 minutes. Then
continue with a seated climb at about 60-70 rpm for 3 minutes. Continue in the following
way:
Standing: 5 minutes
Seated: 5 minutes
Standing: 7 minutes
Seated: 7 minutes
Standing: 9 minutes
Seated: 9 minutes
Standing: 7 minutes
Seated: 7 minutes
Standing: 5 minutes
Seated: 5 minutes
Following this set spin easily in Zone 1 or at less than 60% of FTP for 5 minutes.
Sub-threshold effort
While maintaining at least 85 rpm and preferably 90 rpm, raise your effort to Zone 4 or
90% of FTP and stay steady at that level for 25 minutes.
Cool Down and Stretch
Spin easily for 5 minutes. Then take the time to stretch your calves, quads and
hamstrings.


MSM James Dicker Traning Bible

• Calories out: 4312 From lifestyle:2615, From activities:1696
• Health data: Hours slept: 7

Run

• 1h 30m
• 9.00 miles
• 10m /Mi

Swim

• 1h 30m
• 4700.00 yards
• 01m 54s /100 yards

100
4 x 300 skps
500 swim
400 Pull
4X100 on 1:30 Held 1:15
100 Kick
300 Pull
3X100 on the 1:30 Held on 1:15
100 Kick
200 Pull
2X100 on the 1:25 held on the 1:15
100 Pull
100 for time 1:10
100 easy

I think I am missing something again. Overall I am pretty frickin tired.

• Calories: 690 From fat:176.95 (21g, 25.64%), From Carbs:352.02 (94g, 51.02%), Protein:161.03 (43g, 23.34%)
• Calories out: 4578 From lifestyle:2574, From activities:2004, Net loss:-3888
• Health data: Hours slept: 7

Strength

• 45m

• Calories: 1337 From fat:449.21 (47.88g, 33.6%), From Carbs:635.47 (152.41g, 47.53%), Protein:252.31 (60.52g, 18.87%)
• Calories out: 2985 From lifestyle:2668, From activities:316, Net loss:-1648
• Health data: Sleep: 3 Stress: 4 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 7 Overall Workout: 3

Run

• 52m 31s
• 5.20 miles
• 10m 06s /Mi

Nice and easy. No rpblems with the calf and the Hip flexer when warm was fine also. It is all getting a bit better working out.

Bike

• 1h 00m
• 17.52 miles
• 17.52 Mi/hr

Spinning 243 average Watts on this bike. 93 average rpm 900 +/- calories. Not to difficult. Did not have much sleep last night so I think I slept my way through class and did not do the changes that she called for us to do.

• Calories: 1947 From fat:718.85 (66.8g, 36.92%), From Carbs:1002.74 (209.67g, 51.5%), Protein:225.42 (47.13g, 11.58%)
• Calories out: 4144 From lifestyle:2662, From activities:1482, Net loss:-2197
• Health data: Sleep: 1 Stress: 3 Soreness: 4 Fatigue: 2 Sick: 2 Hours slept: 4 Overall Workout: 3

Swim

• 1h 15m
• 4350.00 yards
• 01m 43s /100 yards

Sue changed up my stroke today. That was work...I need to do a little research on the changes that she told me to do. I trust her, just need to read up on the change of stroke from "S" to scooping more water. I have seen Kevin's stroke from underwater and he does what she suggested and no doubt he is fast.

I need someone to post the workout today and I will copy over.

Personal note for today: I need to focus on being more positive, very negative lately and it is not helping the relationships that I have now.

100
3X300 SKP

Start Sue set

200?
8X50
aw crap I do not remember


Stolen from Whizzzz and modified.

50 right arm/left arm
300 50 fast/50 easy
3 x 100 on 1:40 1:15, 1:20 1:20
4 x 50 some sort of drill
300 pull without paddles
3 x 100 on 1:40 1:15, 1:20, 1:20
4 x 50 Tarzan/build
300 free
3 x 100 on 1:30 1:15, 1:20, 1:25
50 easy/back

• Calories: 1306 From fat:283.48 (32.16g, 21.71%), From Carbs:686.42 (175.24g, 52.56%), Protein:336.1 (85.81g, 25.74%)
• Calories out: 3526 From lifestyle:2647, From activities:879, Net loss:-2220
• Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 2 Sick: 2 Hours slept: 7 Overall Workout: 3