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May 29
May 28
Run
- 1h 26m 54s
- 11.00 miles
- 07m 54s /Mi
Easy Run
Swim
- 34m 01s
- 1700.00 meters
- 02m /100 meters
MS: 4x200 no warm up on 45" rest.
Then 500 at race pace.
Rest 1' then 2x200 at race pace with 30" rest.
- Calories out: 4535 From lifestyle:2847, From activities:1688
- Health data: Hours slept: 6
May 27
May 26
Bike
- 1h 31m
- 28.80 miles
- 18.99 Mi/hr
Run
- 1h 11m 06s
- 9.00 miles
- 07m 54s /Mi
Easy Run
'Pretty' Running - Lean forward, roll off your big toes, keep hand above your waist, look about 6 feet in front of you with your eyes, drive your elbows back and never cross your midline with your hands.
- Calories out: 5151 From lifestyle:2810, From activities:2341
- Health data: Hours slept: 6
May 25
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
Lukasz's Training Log
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May 2012 
Volume
Time
Distance
Actual vs Planned
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Upcoming races
- Run For Water (Run)5/26/2013 Abbotsford, British Columbia
- Wine Capital of Canada Triathlon - Olympic Course (Triathlon)6/16/2013 Oliver, British Columbia
- Ironman 70.3 Lake Stevens (Triathlon)7/21/2013 Lake Stevens, Washington
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Easy Run