Run

• 1h 00m
• 6.00 miles
• 10m /Mi

Bike

• 1h 00m
• 17.81 miles
• 17.81 Mi/hr

WU: 15'
MS: 4' hard (at LT), 6' easy (zone 2). Do this 3x.
CD: 15'

• Calories out: 4152 From lifestyle:2609, From activities:1543
• Health data: Sleep: 3 Stress: 1 Soreness: 2 Fatigue: 2 Sick: 1 Hours slept: 7 Overall Workout: 3

Run

• 40m 10s
• 4.70 miles
• 08m 33s /Mi

W/U 10 minutes at 6mph. Run as hard as you can complete 30 minutes. 3.7 miles in 30 minutes. 8:06 pace. Ran out of time for the cool down. I will move around this afternoon and head for an evenoing w/o. This felt really good. Was just starting to fail at 40 minutes and felt like I could have gone faster.

• Calories out: 3241 From lifestyle:2695, From activities:546
• Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3 Sick: 2 Hours slept: 5 Overall Workout: 3

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