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Surrey, BC, Canada 
Today
Sunny High 16CLow 8C
  • Temp: 12C
  • Hum: 71%
  • W: 2mph S
THURSDAY
Sunny
High 18C
Low 10C
FRIDAY
Sunny
High 18C
Low 9C
SATURDAY
Partly Cloudy
High 18C
Low 6C
SUNDAY
Sunny
High 17C
Low 7C

April 9

Run
  • 1h 12m 04s
  • 9.00 miles
  • 08m /Mi

  • Calories out: 3920 From lifestyle:2892, From activities:1028
  • Health data: Hours slept: 6

April 8

Run
  • 56m
  • 7.00 miles
  • 08m /Mi
Swim
  • 15m 39s
  • 750.00 meters
  • 02m 05s /100 meters

  • Calories out: 3852 From lifestyle:2892, From activities:959
  • Health data: Hours slept: 6

April 7

Run
  • 1h 12m 05s
  • 9.00 miles
  • 08m /Mi
Bike
  • 1h 02m 49s
  • 19.66 miles
  • 18.78 Mi/hr

  • Calories out: 4723 From lifestyle:2834, From activities:1888
  • Health data: Hours slept: 6

April 6

Run
  • 1h 04m 05s
  • 8.00 miles
  • 08m /Mi

Easy Run

Swim
  • 57m 27s
  • 3000.00 meters
  • 01m 55s /100 meters

WU: 400 swim, 300 kick, 200 pull, 100 non-free. MS: 4x( 200 steady on 3:30 then 4x50 on 1:00) 1st set of 50's drill, 2nd descend 1-4, 3rd, ez/fast, 4th all fast
200 easy pull
CD: 200

400 - 7:15
300 pull - 6:54
200 swim/kick - 4:27
100 - 1:45
200 - 3:44
50 - 0:51
50 - 0:51
50 - 0:51
50 - 0:51
200 - 3:33
50 - 0:53
50 - 0:51
50 - 0:53
50 - 0:54
200 - 3:43
50 - 0:50
50 - 0:53
50 - 0:53
50 - 0:53
200 - 3:48
50 - 0:51
50 - 0:50
50 - 0:51
50 - 0:55
200 easy pull - 4:14
200 easy - 4:02

'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats. Kick (Regular) Kickboard Kick or Kick on Back with hands over head, fingers locked.

  • Calories out: 5138 From lifestyle:2778, From activities:2360
  • Health data: Hours slept: 6

April 5

Run
  • 1h 04m 01s
  • 8.00 miles
  • 08m /Mi

Easy Run

Off Day.

  • Calories out: 4600 From lifestyle:2831, From activities:1769
  • Health data: Hours slept: 6

April 4

Run
  • 45m
  • 6.30 miles
  • 07m 08s /Mi

Tempo RunDist: 8 Mi, incWarm; 6 Mi @ 7:02; Cool

1 mile warm up @8:00
5.3 miles @ 6:58

Bike
  • 1h 00m
  • 18.96 miles
  • 18.96 Mi/hr

Easy spin for 60' in small chain ring. Do this after a long run or race if one is scheduled.

  • Calories out: 4402 From lifestyle:2862, From activities:1540
  • Health data: Hours slept: 6

April 3

Run
  • 1h 04m 04s
  • 8.00 miles
  • 08m /Mi

Easy Run

Swim
  • 47m
  • 2350.00 meters
  • 02m /100 meters

WU: 100 breast/100 free/50 fly or free if you don't do fly well then /50 kick.
MS: 5 x 200 free at T pace, 30" rest between.
5 x 200 pull w/paddles, 15" rest between.
CD: 100 easy.

250 - 4:34
200 - 3:42
200 - 3:50
200 - 3:54
200 - 3:53
200 - 3:49
200pull - 4:02
200pull - 4:06
200pull - 4:12
200pull - 4:14
200pull - 4:16
100easy - 2:21

'Pull' Drill - Focus will be on learning to 'catch' the water with your forearm and pull yourself through the water. If you feel your lats (the muscles under your arm pits that go down the side of your back) engage, then you are starting to get it. If your shoulders are tired, then you are still using too much shoulder and not enough lats.

  • Calories out: 4253 From lifestyle:2856, From activities:1396
  • Health data: Hours slept: 6
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Lukasz's Training Log


 April 2012 
SunMonTueWedThuFriSat
1 2 3 4 5 6 7
8 9 10 11 12 13 14
15 16 17 18 19 20 21
22 23 24 25 26 27 28
29 30     
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

  • May's totals
  • April's totals
  • 2013 totals
  • 2012 totals