Workout Log 2006 Season
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Training Info

Barton HR
Cambridge HR
Wrentham Duathlon HR

 

 

 

Name: Curtis

Phase:

Base 1

Goal of Phase:

Base Building 1

Week:

11/13/05 – 1/7/06

 

 
Week # Dates Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total Time
1 November 13

Off

 Swim-1:00
Resistance-1:15		 Run-0:54 Swim-1:00
Bike-1:00		 Resistance-1:45 Swim-1:00 Run-1:00 8:54
2 November 20 Masters Swim Meet
Bike-1:15		 Swim-1:00
Run-0:54		 Resistance-1:30 Swim-1:00
Run-1:00		 Off Swim-1:00 Run-1:00
Resistance-1:30		 10:09
3 November 27 Bike-1:30 Swim-1:00 Run-0:54
Resistance-1:30		 Swim-1:00 Run-0:53 Swim-1:00 Resistance-2:00 9:47
4 December 4 Bike-1:30 Swim-1:00 Resistance-1:30 Swim-1:00 Off Bike-1:00 X C Ski-1:15
7:15
5 December 11 Off Swim-1:00
Resistance-1:30		 Run-1:00 Swim-1:00
Bike-0:50		 Resistance-1:30 Off Arc Trainer-1:00 7:50
6 December 18 Bike-1:30 Swim-1:00
Arc Trainer-1:00		 Resistance-1:45 Swim-1:00
Arc Trainer-1:00		 Off Swim-1:00
Run-1:15		 Resistance-1:45
Bike-0:30		 11:45
7 December 25 Bike-2:00 Swim-1:15 Run-1:00
Resistance-1:45		 Swim-1:00
Bike-0:50		 Arc Trainer-1:00 Off Resistance-1:45 10:35
8 January 1 Hike-2:00 Swim-1:00 Run-0:20
Resistance-1:15		 Swim-1:00 Arc Trainer-0:50 Swim-1:00 Off 7:25

 

Name: Curtis

Phase:

Base 2

Goal of Phase:

Base Building 2

Week:

1/8/06-3/4/06

 

 
Week # Dates Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total Time
1 January 8 Resistance-1:30 Swim-1:00
Run-1:00		 Bike-1:40 Swim-1:00 Resistance-1:30 Swim-1:00 Run-1:00 9:40
2 January 15 Bike-2:00 Swim-1:00
Arc Trainer-1:00		 Resistance-1:30 Swim-1:00
Bike-1:00		 Off Swim-1:00
Run-1:00		 Resistance-1:30 11:00
3 January 22 Bike-2:00 Recumbent-1:00 Run-1:15 Swim-1:15 Bike-1:00 Swim-1:00 Off
7:30
4 January 29 Masters Swim Meet Resistance-1:30 Bike-1:15 Swim-1:00 Elliptical-1:00 Swim-1:00 Bike-1:40
7:25
5 February 5 Resistance-2:00 Swim-1:00 Run-1:15 Swim-1:00
Bike-1:15		 Resistance-2:00 Swim-1:00 Run-1:15 10:45
6 February 12 Bike-2:00 Off Resistance-2:00 Swim-1:00
Run-1:00		 Off Swim-1:00
Bike-1:00		 Resistance-2:00 10:00
7 February 19 Bike-2:00 Swim-1:00
Run-1:00		 Resistance-2:00 Swim-1:00 Bike-1:30 Run-1:00 Resistance-2:00 11:30
8 February 26 Recumbent-1:00 Swim-1:00 Off Resistance-1:30 Arc Trainer-1:00 Off Bike-2:00
6:30

 

Name: Curtis

Phase:

Base 3

Goal of Phase:

Base Building 2

Week:

3/5/06 - 4/1/06

 

 
Week # Dates Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total Time
1 March 5 Resistance-2:00 Recumbent-1:00 Run-1:00 Swim-1:00
Bike-1:15		 Resistance-2:00 Run-0:55 Swim-1:15
TI Clinic		 10:25
2 March 12 Bike-2:00 Swim-1:00
Run-1:00		 Resistance-2:00 Swim-1:00
Bike-1:00		 Off Swim-1:00
Golf-18		 Run-0:31
Barton 4 Mile Road Race		 9:31
3 March 19 Resistance-2:00 Rowing-1:00 Recumbent-1:00 Run-1:15 Rowing-1:00 Bike-1:00 Resistance-2:00
9:15
4 March 26 Golf-9 Swim-1:00 Off Swim-1:00 Resistance-1:30 Swim-1:00
Run-0:30		 Off
Golf-9		 5:00
5 April 2 Run-0:39
Marathon Sports City Run		 Swim-1:00 Resistance-2:00 Swim-1:00
Cardio Medley-0:50		 Bike-1:00 Swim-1:00 PH Pentathlon
 Cardio Medley-0:60		 8:29

 

Name: Curtis

Phase:

Build 1

Goal of Phase:

Power and Speed

Week:

4/9/06-6/3/06

 

 
Week # Dates Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total Time
1 April 9 Masters Swim Meet Off Resistance-1:45 Swim-0:50 Bike1-1:00 Swim-1:00 Bike-2:05 6:40
2 April 16 Run-1:15 Swim-0:45 Resistance-1:45 Track
Run1-0:55		 Bike-1:05 Bike-1:30 Off
Golf-9		 7:15
3 April 23 Wrentham Duathlon
Race-1:15		 Bike-1:00 Resistance-1:45 Swim-1:00 Track
Run2-1:00		 Off Bike-2:08 8:08
4 April 30
RECOVERY		 Arc Trainer-1:00 Off Resistance-1:45 Swim-1:00 Run-0:40 Bike-1:15 Off 5:40
5 May 7 Run-0:53 Swim-1:00 Bike 1-1:00 Resistance-1:45 Track
Run1-0:55		 Swim-1:00 Off
Swim-0:15		 6:48
6 May 14 Run-0:30 Run-1:00 Run-0:30
Resistance-1:30		 Run-1:15 Run-0:30 Run-1:15 Resistance-1:30
8:00
 
7 May 21 Run-1:15 Run-0:30 Off Bike-1:05 Bike-1:05 Swim-1:00
Bike-0:30
Run-0:20		 Off
Golf-9
5:45
8 May 28
RECOVERY		 Resistance-1:45 Woodstock 10K RR
Run-0:55		 Bike-1:00
Swim-0:20		 Swim-0:25
Swim-0:35		 Swim-0:21
Run-0:19		 Swim-0:21
Bike-0:30		 Off
6:31
 

 

Name: Curtis

Phase:

Build 2

Goal of Phase:

Power and Speed 2

Week:

6/4/06-7/1/06

 

 
Week # Dates Sunday Monday Tuesday Wednesday Thursday Friday Saturday Total Time
1 June 4 Ludlow Triathlon
Race 1:38		 Hike-3:00 Resistance-1:45
Swim-0:20		 Bike-1:00 Off Arc Trainer-1:00 Off 8:43
2 June 11 New England Triathlon
Race-1:19		 Off Resistance-1:30 Swim-0:32
Run-0:35		 Bike-1:00 Swim-0:34
Run-0:38		 Swim-0:47
Bike-0:54		 7:49
3 June 18
RECOVERY		 Swim-0:22
Bike-0:42
Run-0:26		 Off Swim-0:23
Bike-0:54		 Off Swim-0:22
Bike-0:47		 Off Off 3:56
4 June 25 Webster Triathlon
Race-1:20		 Bike-1:00 Resistance-1:45 Swim-1:00
10L-2200 yards		 Bike-1:00 Run-0:50
5.7 miles		 Bike-1:45
26 miles		 8:40

 


Name: Curtis		 Phase: Base 4
 Week: 7/2/06-10/28/06		 Goal of Phase:  Base Building 3
Week # Dates Sunday Monday Tuesday Wednesday Thursday Friday Saturday Totals
Swim Bike Run Time
1 July 2
Run-1:13
7.8 miles
 		 Resistance-2:00 Bike-1:53
32 miles		 Swim-0:54
10L-2200 yards		 Off Run-0:52
5.7 miles		 Off 2200 32 13.5 6:52
2 July 9 Holliston Tri
Race-1:40:11
Swim-800 yds
Bike-15 miles
Run-5 miles		 Bike-1:09
20 miles		 Swim-0:54
10L-2200 yards		 Run-0:55
5.7 miles		 Resistance-2:00 Bike-1:08
20 miles		 Off 3000 55 10.7 7:46
3 July 16 Brick
Bike-1:06
20 miles
Run-0:37
4 miles		 Run-1:11
7.8 miles		 Swim-0:55
10L-2200 yards		 Resistance-2:00 Track
Run -1:00
6.5 miles		 Swim-0:50
10L-2200 yards		 Bike-0:21
6 miles		 4400 26 18.3 8:00
4 July 23 Appleman Tri
Race-1:14:43
Swim-880 yds
Bike-10 miles
Run-3 miles		 Bike-1:08
20 miles		 Run-1:13
7.8 miles		 Off Swim-1:03
12L-2640 yards		 Resistance-2:00 Bike-2:00
33 miles		 3520 63 10.8 8:29
5 July 30
RECOVERY
Run-1:45
11.0 miles
 		 Off Swim-0:40
6L-1320 yards
no wetsuit		 Bike-0:49
14 miles		 Run-0:35
4 miles		 Off Bike-0:21
6 miles		 1320 20 15.0 4:10
6 August 6 Greenfield Lightlife
Triathlon
Race-3:04:51
Swim-1100 yds
Bike-30.4 miles
Run-7.2 miles		 Off Bike-1:08
20 miles		 Off Run-1:09
7.8 miles		 Swim-1:03
12L-2640 yards		 Off 3740 50 15.0 6:25
7 August 13 Brick
Bike-2:22
39 miles
Run-0:28
3.0 miles		 Run-0:52
5.7 miles		 Resistance-1:30 Bike-1:12
20 miles		 Run-1:12
7.8 miles		 Swim-1:04
12L-2640 yards		 Off 2640 59 16.5 8:40
8 August 20
Resistance-1:45
 		 Off Bike-1:09
20 miles		 Run-0:51
5.7 miles		 Bike-1:41
28.5 miles		 Resistance-1:30 Brick
Bike-3:48
61 miles
Run-0:19
2.0 miles		 0 109 7.7 11:03
9 August 27
TAPER-1
Run-2:07
12.4 miles
 		 Lemond Revmaster Bike-1:00
Equiv-13 miles		 Off Masters Swim
1:00
1700 yards		 Run-0:50
5.7 miles		 Off Mini-Brick
Bike-0:23
6 miles
Run-0:10
1.2 miles		 1700 19 19.3 5:30
10 September 3
TAPER-2		 Lemond Revmaster Bike-1:00
Equiv-13 miles		 Charlton Old Home Day Road Race
Race-0:40
Run-5 miles		 Off Masters Swim
1:00
1500 yards		 Bike-0:53
15 miles		 Off Mini-Brick
Bike-0:20
6 miles
Run-0:10
1.2 miles		 1500 34 6.2 4:03
Sleep-6:30 Sleep-8:20 Sleep-7:30 Sleep-6:30 Sleep-7:00 Sleep-6:30 Sleep-8:00 Total Sleep 50:20
11 September 10
RECOVERY		 FIRMMAN Half Iron Triathlon
Race-6:05
Swim-2100 yds
Bike-56 miles
Run-13.1 miles		 Lemond Revmaster Bike-0:30
Equiv-7 miles		 Lemond Revmaster Bike-0:45
Equiv-10 miles		 Masters Swim
1:00
1700 yards		 Bike-0:25
7 miles		 Masters Swim
1:00
1700 yards		 5 Star Triathlon
Race-1:05
Swim-440 yds
Bike-11 miles
Run-3 miles		 5940 91 16.1 10:50
Sleep-6:30 Sleep-8:00 Sleep-7:30 Sleep-7:00 Sleep-7:30 Sleep-7:00 Sleep-7:30 Total Sleep 51:00
12 September 17
RECOVERY
Off
 		 Masters Swim
1:00
1500 yards		 Lemond Revmaster Bike-1:00
Equiv-17 miles		 Masters Swim
1:00
1700 yards		 Run-0:48
5.7 miles		 Masters Swim
1:00
1700 yards		 Off 4900 17 5.7 4:48
Sleep-7:00 Sleep-6:30 Sleep-6:45 Sleep-8:00 Sleep-7:30 Sleep-8:30 Sleep-6:30 Total Sleep 50:45
13 September 24
Bike-1:21
23 miles
 		 Masters Swim
1:00
1700 yards		 Run-1:07
7.8 miles		 Masters Swim
1:00
1700 yards		 Lemond Revmaster Bike-1:00
Equiv-17 miles		 Masters Swim
1:00
1700 yards		 Lemond Revmaster Bike-1:00
Equiv-17 miles		 5100 57 7.8 7:28
Sleep-8:30 Sleep-8:00 Sleep-6:30 Sleep-6:00 Sleep-7:30 Sleep-8:30 Sleep-7:30 Total Sleep 52:30
14 October 1
TAPER
Off
 		 Masters Swim
1:00
1700 yards		 Off Masters Swim
1:00
1700 yards		 Run-0:27
3 miles		 Masters Swim
1:00
1700 yards		 Run Emphases
0:30		 5100 0 3.0 3:57
Sleep-8:30 Sleep-7:30 Sleep-6:30 Sleep-7:15 Sleep-6:00 Sleep-8:30 Sleep-4:15 Total Sleep 48:30
15 October 8
RECOVERY		 B.A.A. Half Marathon
Race-1:54
Run-13.1 miles
Pace-8:42		 Open Swim
1:15
2000 yards		 Off Masters Swim
1:00
2000 yards		 Resistance-1:30 Hike Hike 4000 0 13.1 5:39
Sleep-8:30 Sleep-8:30 Sleep-6:30 Sleep-7:45 Sleep-8:00 Sleep-9:00 Sleep-8:00 Total Sleep 56:15
16 October 15
FALL BREAK
Hike
 		 Off Off Masters Swim
1:00
1700 yards		 Run-1:15
7.8 miles		 Masters Swim
1:00
2200 yards		 Resistance-1:45 3900 0 7.8 5:00
Sleep-7:30 Sleep-7:30 Sleep-6:00 Sleep-7:30 Sleep-7:00 Sleep-7:00 Sleep-9:00 Total Sleep 51:30
17 October 22
FALL BREAK
Bike-1:47
28 miles
 		 Masters Swim
1:00
1700 yards		 Off Arc Trainer-0:50
Resistance-0:20		 Off Masters Swim
1:00
1700 yards		 Off 3400 28 0 4:57
Sleep-7:00 Sleep-7:45 Sleep-7:00 Sleep-7:30 Sleep-7:30 Sleep-7:30 Sleep-7:15 Total Sleep 51:30
18 October 29 Cape Cod Marathon Relay
Race-0:52
6.2 miles (10K)		 End of the 2006 season. For the 2007 season click here.

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