Bike
  • 2h 00m
  • 33.57 miles
  • 16.78 Mi/hr

avg hr: 121
max hr: 136

Job hunting.
Swim
  • 57m 11s
  • 2600.00 yards
  • 02m 12s /100 yards

SWIM 1:00
WARM UP
300 Swim, 100 Kick, 200 Pull
Intermediate set:

9 x 50 w/15 sec rest after each -- descend 1-3, 4-6, & 7-9
(#1, 4, & 7 easy, #2, 5, & 8 medium, #3, 6, & 9 hard)
(ALTERNATE SET: 6 x 50)
MAIN SET -- BIG TARGET!
12 x 100 @race pace (85+%) w/10 sec rest between each
-- keep track of your total time (add up the time for each of the 100's) and record the average pace per 100 in your log book for future reference.
(ALTERNATE SET: 10 x 100)
500 Swim @75% intensity -- this will extend the aerobic activity
(ALTERNATE SET: 200 Swim)
COOL DOWN
4 x 75 easy (60%) w/15 sec recovery after each

Bike
  • 40m
  • 9.29 miles
  • 13.93 Mi/hr

BIKE 0:40
This is an easy recovery effort. If you are riding outdoors, just spin easy in your small chainring; indoors, do the following:
WARM UP
8:00 easy spin, gradually getting your HR up to 70%
MAIN SET
27:00 (or 9.3mi / 15km, if you can measure distance) @75%, straight aerobic time trial effort
COOL DOWN
Bring your HR back under 60% by the 40:00 mark

Rest day
Bike
  • 1h 15m
  • 19.39 miles
  • 15.51 Mi/hr

BIKE 1:15
WARM UP
Spend 3:00 getting your HR up to 60%, then

5:00 elevating your HR to 70%, then hold your HR
@75% for 7:00
DRILLS
2 x 3:00 VG Set w/30 sec recovery -- each one is as follows

2x thru:
40 sec in medium gear @100 rpm,
20 sec in easy gear @110+ rpm,
30 sec in hard gear @90 rpm
-- followed immediately with
2 x 3:00 ILT Set w/30 sec recovery

20 sec per leg, with 10 sec transition after each
MAIN SET
Pure aerobic work -- be sure to hold the HR intensity at or under the 75% target.
4 x 8:00 @75% w/2:00 recovery @60% after each
COOL DOWN
Spin easy, bringing your HR back down to 50% by the end

Swim
  • 48m 52s
  • 2300.00 yards
  • 02m 07s /100 yards

SWIM 0:45
WARM UP
300 Swim - 100 Kick - 200 Pull
(ALTERNATE SET: 200 Swim - 100 Kick - 100 Pull)
MAIN SET
4 x 400 -- broken into "pieces":

Your HR intensity should remain roughly @75% throughout,
though it's OK to elevate it to 84% during faster swims
#1: 400 straight swim - 30 sec rest
#2: 2 x 200 w/20 sec rest after each -- #2 faster than #1
#3: 4 x 100 w/10 sec rest -- descend 1-4
#4: 8 x 50 w/5 sec rest -- descend 1-4, 5-8
(ALTERNATE MAIN SET: 4 x 300, done as

300 straight, 2 x 150, 3 x 100, & 6 x 50))
COOL DOWN
4 x 50 easy w/10 sec rest after each

Strength
  • 35m

weights

clfarmer's Training Log


 March 2015 
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 31    
 
Time
Distance
  • Run Hard Columbia Half Marathon (Run)
    3/7/2015 Columbia, South Carolina
  • TryCharleston Sprint (Triathlon)
    4/18/2015 Mt. Pleasant, South Carolina
  • White Lake Spring International Triathlon (Triathlon)
    5/2/2015 Elizabethtown, North Carolina
  • February's totals
  • January's totals
  • 2015 totals
  • 2014 totals