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April 21
April 20
- 2h 00m
- 35.00 miles
- -----
Very busy day had to ride trainer inside at 9PM to get it done.
1:15 light
37 med
April 19
- 52m 53s
- 6.05 miles
- 08m 44s /Mi
Rainy day so I am swaping ride to tomorrow
Z2 run
April 18
April 17
- 52m 55s
- 15.16 miles
- 17.18 Mi/hr
Late to get in a ride but was able to gust get in 15.
Kept a 19 mph pace for 12 miles then cool down
Worked on powering the hills
- Health data: Sleep: 4 Stress: 4 Soreness: 4 Fatigue: 5 Sick: 2 Hours slept: 7
April 16
- 17m
- 5.00 miles
- 17.65 Mi/hr
Cool down
- 35m
- 12.00 miles
- 20.57 Mi/hr
- 06m
- 0.65 miles
- 09m 13s /Mi
- 35m
- 1640.42 yards
- 02m 07s /100 yards
WU: 300 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.
- 20m
EXERCISE
SetsMin
repsMax
repsMin
wt.(lb)Max
wt.(lb)- BACK - Bent-Arm Pulldown3202000
- BACK - Seated row30000
- LEGS - 2 Leg Squats3202000
- LEGS - Leg Press3202000
Sets: 2-3
Reps: 15-20
Speed: Slow
Recovery: 1-1.5'
ALSO: Core #2 - 2x
The pool was in 50 meter set-up. The golf strokes were 37 to 40 @ 47 to 50". The best I could do had me focusing on full strokes and I was spent at the end of 50 meters. Full pull and push.
Well today was so awesome .... I picked you my son today after Tennis (6-0) (6-1) and we had time to eat before his soccer practice. I had 1.5hrs to waisted so just happened to have my bike along and I rode in the park today. The weather was great and the sun was shinning. I felt great. The pace started slow then I kicked in for 22 to 24 on the flats ... 6 miles later and I had a great time going ... another 6 miles maybe??? yes off I went ... 12 miles and a 20 mph pace up and down hills .... OH ya This was going to be a slow ride because I already worked out today .... chilled out at 17.5 mph to cool down .....
KICK BUTT!!!!!!!!
PS: we will see how tomorrow goes....TAKE IT EASY??????????????
- Health data: Sleep: 4 Soreness: 4 Fatigue: 4 Sick: 2 Hours slept: 6.5 Overall Workout: 5
April 15
- 55m
- 15.00 miles
- 17.45 Mi/hr
TT today 20 min in IQ park Hill cource (Two Loops)
WU and CD to and from
- Health data: Sleep: 4 Stress: 5 Soreness: 4 Fatigue: 3 Sick: 5 Hours slept: 6.5 Overall Workout: 4
gparris' Training Log
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WU: 300 swim/100 drill for warm up
MS: 300 swim w/ pull buoy – then 100 Sprints 5x400's
CD: 100
Need to get in ride today, busy tomorrow
The workout I change to 100 sprints vs 100 drills. Focused skills with pulls. First three sets of pulls on 2" pace for 100 meters.
100 meter sprint Times: 1:37, 1:34, 1:34, 1:32 (1:24 per 100 yrds)
Key note: Finish stroke last 6 inches..... flip hand out of water.