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Surrey, BC, Canada 
Today
Partly Cloudy High 17CLow 9C
  • Temp: 14C
  • Hum: 77%
  • W: 6mph NE
SUNDAY
Sunny
High 19C
Low 9C
MONDAY
Partly Cloudy
High 21C
Low 11C
TUESDAY
Cloudy
High 19C
Low 9C
WEDNESDAY
Light drizzle
High 13C
Low 9C

May 24

Run
  • 1h 03m 13s
  • 8.00 miles
  • 07m 54s /Mi

Easy Run

Swim
  • 58m
  • 2800.00 meters
  • 02m 04s /100 meters

WU: 300 swim & then 300 drills.
MS: 8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
CD: 200

  • Calories out: 4416 From lifestyle:2847, From activities:1570
  • Health data: Hours slept: 6

May 23

Run
  • 1h 11m 07s
  • 9.00 miles
  • 07m 54s /Mi

Easy Run

'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: 4255 From lifestyle:2852, From activities:1404
  • Health data: Hours slept: 6

May 20

Run
  • 1h 19m 01s
  • 10.00 miles
  • 07m 54s /Mi

Easy Run

Swim
  • 46m
  • 2300.00 meters
  • 02m /100 meters

WU: 400 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. 12 x 100 (10”) moderate. 4 x 50 kick (20”) moderate.
CD: 200 easy alternating 50 pull, 50 swim

  • Calories out: 4533 From lifestyle:2843, From activities:1690
  • Health data: Hours slept: 6

May 19

Run
  • 2h 06m 10s
  • 16.00 miles
  • 07m 53s /Mi

Long Run

Strength
  • 45m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    3
    15
    15
    0
    0
  • BACK - Seated row
    3
    15
    15
    0
    0
  • LEGS - Hamstring curl
    3
    15
    15
    0
    0
  • LEGS - Leg Press
    3
    15
    15
    0
    0
  • LEGS - Step Ups
    3
    15
    15
    0
    0

Sets: 2-3 Reps: 8-15 Speed: Fast Recovery: 3

  • Calories out: 4786 From lifestyle:2842, From activities:1944
  • Health data: Hours slept: 6
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Lukasz's Training Log


 May 2012 
SunMonTueWedThuFriSat
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6 7 8 9 10 11 12
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27 28 29 30 31  
 

Volume

Time
Distance

Actual vs Planned

Time

Upcoming races

Totals

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