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View albumTraining for IMLP
May 23
May 22
- 1h 07m 10s
- 8.85 miles
- 07m 35s /Mi
Work loop, Rio, Work loop
- 06m 01s
- 300.00 yards
- 02m /100 yards
Warm up. Laps: 0:53, 0:59, 1:02, 1:03, 1:01, 1:02
- 06m 57s
- 200.00 yards
- 03m 28s /100 yards
Drill set. Two laps of zipper switch, followed by 2 laps of pull bouy. Laps: 1:29, 1:32, 0:58, 1:02
- 24m 55s
- 1200.00 yards
- 02m 04s /100 yards
Base. Laps: 0:54, 1:02, 1:02, 1:02, 1:03, 1:01, 1:03, 1:01, 1:02, 1:03, 1:03, 1:01, 1:04, 1:03, 1:02, 1:03, 1:02, 1:06 (checked watch), 1:03, 1:04, 1:02, 1:04, 1:02, 1:03
- 05m 16s
- 300.00 yards
- 01m 45s /100 yards
2x150, with a 1min break (untimed) between. Laps: 0:47, 0:54, 0:55, 0:51, 0:54, 0:56
- 06m 57s
- 200.00 yards
- 03m 28s /100 yards
Kick set. Laps: 1:33, 1:46, 1:50, 1:48
- 06m 04s
- 300.00 yards
- 02m 01s /100 yards
Cool down. Laps: 0:55, 1:01, 1:03, 1:03, 1:04, 1:00
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
May 21
- 1h 00m 01s
- 15.91 miles
- 15.90 Mi/hr
Trainer ride. Average cadence = 77, max speed = 21.27. Was supposed to do 2 hrs, but after working late my legs and mind just didn't feel it. Watched Udnerworld, Rise of the Lycans.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
May 20
- 53m 06s
- 7.25 miles
- 07m 19s /Mi
Work loop x 2 + Fields. Dead Garmin. Did Tempo run for middle 24min.
- 06m 07s
- 300.00 yards
- 02m 02s /100 yards
Warm up. Laps: 0:53, 0:59, 1:04, 1:05, 1:02, 1:03
- 05m 13s
- 200.00 yards
- 02m 36s /100 yards
Drill set. Two laps of zipper switch, followed by 2 laps of pull bouy. Laps: 1:29, 2:40 (laps 2 and 3), 1:04
- 12m 18s
- 600.00 yards
- 02m 02s /100 yards
Base. Laps: 0:55, 1:02, 1:02, 1:03, 1:03,1:02, 1:03, 1:01, 1:02, 1:02, 1:01, 1:01
- 16m 18s
- 900.00 yards
- 01m 48s /100 yards
Lactate intervals, 6x150 with 75 sec intervals between sets (untimed). Laps: 0:48, 0:53, 0:57, 0:57, 0:48, 0:55, 0:50, 0:55, 0:58, 0:50, 0:56, 0:57, 0:51, 0:57. 0:59, 0:50, 0:58, 0:58,
- 06m 58s
- 200.00 yards
- 03m 29s /100 yards
Kick set. Laps: 1:38, 1:47, 1:46, 1:49
- 06m 10s
- 300.00 yards
- 02m 03s /100 yards
Cool down. Laps: 0:55, 1:02, 1:04, 1:04, 1:03, 1:03
- Health data: Sleep: 3 Stress: 2 Soreness: 3 Fatigue: 3
May 19
Another missed workout due to working late. Damnit.
- Health data: Sleep: 2 Stress: 2 Soreness: 3 Fatigue: 3
May 18
- Health data: Sleep: 3 Stress: 3 Soreness: 2 Fatigue: 3
May 17
- 29m 30s
- 1640.40 yards
- 01m 48s /100 yards
Horrible swim.
- 1h 20m 28s
- 25.13 miles
- 18.74 Mi/hr
Columbia Tri bike course. Race report to follow. The official results are calling my time 1:25:11, which includes T1 as well. They'd better fix this soon!
- 44m 21s
- 6.21 miles
- 07m 08s /Mi
Columbia Tri run course. Hilly as all hell. Race report to follow.
- Health data: Sleep: 2 Stress: 3 Soreness: 4 Fatigue: 3
jcnipper's Training Log
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May 2009 
Volume
Actual vs Planned
Upcoming races
- Maryland Olympic Duathlon (Duathlon)7/14/2013 Woodbine, Maryland
- Ironman Lake Placid (Triathlon)7/28/2013 Lake Placid, New York
- Half Full REV - Half 70 Mile Distance (Triathlon)10/6/2013 Ellicott City, Maryland
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Long ride in Cambridge, MD. First lap was the Eagleman course(56.32 miles, 2:57:14, 19.1mph), 2nd lap was extra to get to the training volume (16.15 miles, 54:42, 18.4mph). As long as the wind cooperates, riding on flat terrain is EASY compared to hills.