 | | 1h 10m | 4200.00 yards
| 01m 40s /100 yards |
| |
ecke lunch masters
b=1:20
6x100 choice
6x100 LAO/RAO/6 kicks per pull/swim
200 mod b+10, 100 easy b+10, 8x25 fast on 20
200 mod b+5, 100 easy b+10, 4x50 fast on 35
200 fast b, 100 easy b+10, 2x100 fast on 1:15
200 fast b-5 (2:18), 100 easy b+10, 200 race (2:14)
pull set all on b+5
300,2x200,3x100
|
 | | 1h 35m 58s | 25.95 miles
| 16.22 Mi/hr |
| Min HR: 72
Avg HR: 121
Max HR: 163
|
|
snuck out for a quick workday ride with AB.
http://connect.garmin.com/activity/19217479
1847 ft of climbing. new route...some fun roads.
|
 | | 45m 39s | 6.00 miles
| 07m 37s/Mi |
| |
|
treadmill
15 min very easy (8:00-8:15 pace)
4 x 2 min fast, 2 min jog. fast at 5:24 pace (11mph), jog at 10:00 pace (6mph)
15 min easy (7:30 pace)
no hr.
felt good.
|
| | 43m 57s | 6.04 miles
| 07m 17s/Mi |
| Min HR: 76
Avg HR: 146
Max HR: 166
|
|
great run. aerobic effort, legs felt fantastic....
http://connect.garmin.com/activity/19172275
372 ft of climbing
|
| | 45m 09s | 15.00 miles
| 19.93 Mi/hr |
| Min HR: 70
Avg HR: 126
Max HR: 169
|
|
trainer
15 min warmup
4 x (3 fast, 2 easy)
10 min easy cool down.
|
| | 1h 00m | 3800.00 yards
| 01m 35s /100 yards |
| |
500 easy
2x400 on 5:30, pull w/band and buoy. 5:07, 5:06
3x300 on 4 min, build by 100
4x200 on 2:40 desc. 2:31,2:30,2:29,2:26
5x100 on 1:30, odds free steady, evens IM fast.
300 kick alt free/fly by 25. last 100 breast
|
| | 2h 54m 48s | 50.08 miles
| 17.19 Mi/hr |
| Min HR: 66
Avg HR: 119
Max HR: 157
|
|
http://connect.garmin.com/activity/18845369
via de la valle pch loop
threw in a few surges on the short hills but overall kept it aerobic.
|
| | 19m 42s | 2.62 miles
| 07m 31s/Mi |
| Min HR: 79
Avg HR: 144
Max HR: 156
|
|
http://connect.garmin.com/activity/18845361
transition run.
felt good after about 2-3 minutes.
|
| | 1h 10m 57s | 9.13 miles
| 07m 46s/Mi |
| Min HR: 68
Avg HR: 139
Max HR: 158
|
|
Actual training
HR data
Lap data
