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June 10
June 9
Bike
- 1h 10m
- 21.51 miles
- 18.44 Mi/hr
WU: 10'
MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x
CD: 4'
'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.
Kickboard Kick or Kick on Back with hands over head, fingers locked.
'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: 5933 From lifestyle:2736, From activities:3197
- Health data: Hours slept: 6
June 8
Run
- 1h 18m 36s
- 10.00 miles
- 07m 51s /Mi
Easy Run
Swim
- 1h 01m 32s
- 3150.00 meters
- 01m 57s /100 meters
WU: 300 swim, 100 kick, 150 drill
MS: 5x (300 at T-pace minus 3 seconds, 100 drill, 100 fast)
CD: 100 ez
Kickboard Kick or Kick on Back with hands over head, fingers locked.
- Calories out: 4672 From lifestyle:2830, From activities:1843
- Health data: Hours slept: 6
June 7
Bike
- 1h 30m
- 26.71 miles
- 17.80 Mi/hr
1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.
Off Day!
- Calories out: 4108 From lifestyle:2875, From activities:1232
- Health data: Hours slept: 6
June 6
June 5
Swim
- 1h 02m
- 3200.00 meters
- 01m 56s /100 meters
WU: 400 swim
MS: 4x (500 at T-pace minus 3 seconds, 100 drill, 50 sprint, 50 ez)
- Calories out: 4714 From lifestyle:2820, From activities:1893
- Health data: Hours slept: 6
June 4
Run
- 1h 11m 07s
- 9.00 miles
- 07m 54s /Mi
Easy Run
- Calories out: 3988 From lifestyle:2893, From activities:1095
- Health data: Hours slept: 6
Lukasz's Training Log
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June 2012 
Volume
Time
Distance
Actual vs Planned
Time
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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Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
Easy Run