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View albumTraining for IMLP
April 20
April 19
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
April 18
- 42m 25s
- 2100.00 yards
- 02m 01s /100 yards
Base swim. Planned to do 40 Laos but miscounted. Laps: 0:55, 1:00, 1:02, 1:02, 1:02, 1:01, 1:02, 1:02, 1:02, 1:03, 1:02, 1:03, 1:02, 1;01, 1:03, 1:02, 1:01, 1:03, 1:00, 1:02, 1:01, 1:01, 1:03, 1:01, 1:02, 1:01, 1:02, 1:02, 1:02, 1:02, 0:55, 0:59, 1:02, 0:56, 0:57, 0:57, 1:03, 1:03, 0:55, 0:58, 0:59, 0:55
- 2h 00m 06s
- 32.27 miles
- 16.12 Mi/hr
Long trainer ride. Avg cadence = 85, max speed = 19.37. Drank 20oz water and 32oz Gade during brick. 169.5 lbs before brick, 164 lbs after. Watched "Traitor" during ride. Stayed inside on the trainer because I thought it might rain, and I'm a cold and wind wuss. Of course, no rain. I get really really not and sweaty on the trainer.
- 29m 43s
- 4.00 miles
- 07m 25s /Mi
Brick run. 847 (4). 164 lbs after run.
- Health data: Sleep: 4 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 11.5
April 17
- Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3
April 16
- 46m 49s
- 6.01 miles
- 07m 47s /Mi
Training run, 847 (6). 73 degrees and clear. 171 lbs before run, 169 lbs after.
- Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3
April 15
- 1h 30m 39s
- 25.00 miles
- 16.54 Mi/hr
Trainer ride. Avg cadence = 80, max speed = 20.36. 170 lbs before ride, 167.5 lbs after. Drank ~30oz water. Watched 2 episodes of BSG
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
April 14
- 06m 07s
- 300.00 yards
- 02m 02s /100 yards
Warm up. Laps: 0:54, 1:01, 1:02, 1:07, 1:02, 1:03 (note: I was sharing the lane with B and a guy who had no idea how to circle swim, hence the slow lap)
- 04m 37s
- 200.00 yards
- 02m 18s /100 yards
Drill set, 2 laps of 3 stroke catch up and 2 laps of 2 stroke catch up. Laps: 1:04, 1:10, 1:15, 1:09
- 20m 22s
- 1000.00 yards
- 02m 02s /100 yards
Base set. Laps: 0:52, 1:00, 1:02, 1:02, 1:03, 1:02, 1:03, 1:01, 1:00, 1:03, 1:02, 1:02, 1:02, 1:02, 1:02, 1:02, 1:02, 1:01, 1:00, 1:02
- 06m 34s
- 200.00 yards
- 03m 17s /100 yards
Kick set. Laps: 1:36, 1:41, 1:40, 1:38
- 06m 30s
- 300.00 yards
- 02m 10s /100 yards
Cool down. Laps: 0:57, 1:05, 1:08, 1:06, 1:07, 1:08
- 38m
- 5.04 miles
- 07m 32s /Mi
Intervals, 18x30 sec, 1 min w/u, 1 min c/d. 169.5 lbs before run, 166.5 lbs after.
- Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3
jcnipper's Training Log
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April 2010 
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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MD-75N past Libertytown, but turned around 5min after Ltwon and headed MD-26W due to road consturction (about 10min each way on 26). Plan called for 7x5min hills, but I think riding around my 'hood counts. Avg cadence = 84, max speed = 38.13
Warm up. Laps: 0:52, 1:00, 1:01, 1:01, 1:01, 1:00
Drill set, 2 laps of 3 stroke drill and 2 laps of 2 stroke drill. Laps: 0:57, 1:06, 1:08, 1:06
Plan called for 7x100 base followed by 5x100 lactate intervals. I did it all as one set, but tried to speed up for the last 10 laps. Unfortunately, because I started fast there wasn't much difference. Laps: 0:51, 0:56, 0:58, 0:59, 0:59, 0:59, 1:00, 1:01, 0:58, 0:59, 0:59, 1:00, 1:01, 1:00, 1:01, 0:58, 1:00, 0:58, 1:00, 1:03, 0:59, 1:00, 1:00, 1:01, 1:00
Kick set. Laps: 1:27, 1:36, 1:35, 1:30
Cool down. Laps: 0:56, 1:03, 1:06, 1:05, 1:06, 1:04
Swim lessons. Major "lessons learned" include: keep my abs pulled in, to really stride through on my breathing stroke, to breath quicker, and to really scull the water on my pull. Overall I think this series of lessons helped.