Workout Log for the 2010 Season
11/2/09-10/31/10 |
|
Sleep = Total from previous night and day including any
naps
AM HR = Heart Rate immediately after waking and before rising
AM *HR=Heart Rate after waking approximately 20 minutes and sitting
undisturbed for 5 minutes |
| Week # |
Date |
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
Totals |
|
Swim |
Bike |
Run |
Time |
|
1 |
2-Nov
|
Group Swim
0:45
1600 yards |
Rest Day |
Group Swim
0:45
1550 yards |
Rest Day |
Group Swim
0:45
1300 yards |
Rest Day |
Hike
3:00
7.0 miles |
4450 |
0 |
0 |
5:15 |
|
Sleep |
8:00 |
7:00 |
7:30 |
7:30 |
7:30 |
7:00 |
7:30 |
Total Sleep |
52:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
Enjoying the training break. |
|
2 |
9-Nov
|
Group Swim
0:45
1550 yards |
Rest Day |
Group Swim
0:45
1400 yards |
Rest Day |
Group Swim
0:45
1200 yards |
LR Bike A
(Lemond Revmaster)
0:50
EQ 13.0 miles |
Rest Day |
4150 |
13.0 |
0 |
3:05 |
|
Sleep |
9:00 |
7:30 |
8:00 |
6:00 |
7:00 |
8:00 |
8:00 |
Total Sleep |
53:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
Main Set 14X75
Last 75 hard at 1:05Fastest 75 to date. |
|
Last 75 hard at 1:04 |
|
Last 75 hard at 1:03 |
20' WU
5X2' HI (hill interval) seated, tension 5
1X2' HI standing, tension 10
All on 2' RI (rest interval)
1 spin up at the end of the seated intervals
Focus on pedaling circles |
|
|
|
3 |
16-Nov
|
Group Swim
0:45
1600 yards
Run A
0:41
4.0 miles |
LR Bike A
0:50
EQ 13.0 miles |
Group Swim
0:45
1300 yards |
LR Bike A
0:50
EQ 13.0 miles |
Run A
0:41
4.0 miles |
Group Swim
0:45
1550 yards
Bike A
1:20
21.0 miles |
Hike
2:00
5.0 miles |
4450 |
47.0 |
8.0 |
8:37 |
|
Sleep |
7:00 |
7:30 |
6:30 |
8:00 |
7:00 |
8:00 |
8:00 |
Total Sleep |
52:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
Last 75 hard at 1:02 on swim set.
Some ankle rust showed up after 1.5 miles on the run. |
20' WU
5X2' HI seated, tension 5, on 2' RI then
2X2' HI standing, tension 10 with RI tension 5 seated at 2' so 8'
total on the last set.
1 spin up at the end of the seated intervals
Focus on pedaling circles |
|
20' WU
5X2' HI seated aero position, tension 6, on 2' RI then
1X5' HI standing, tension 10
Focus on smooth pedaling |
5:1 Changed shoes to NB881. Ankles
felt good. |
Dr. Steve's death set on the swim. First 100@1:30 and last
100@1:37 Bike with big gear and low cadence after
15' warm up for muscular endurance. Average 15.6 MPH. |
|
Starting to increase workout frequency but stay aerobic. |
|
4 |
23-Nov
|
Group Swim
0:45
1450 yards |
Rest Day |
Group Swim
0:45
1250 yards |
Run A
0:40
4.0 miles |
LR Bike A
0:50
EQ 13.0 miles |
Walk
10 miles |
Walk
10 miles |
2700 |
13.0 |
4.0 |
3:00 |
|
Sleep |
8:00 |
7:30 |
6:00 |
7:00 |
7:00 |
5:00 |
7:30 |
Total Sleep |
48:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
5:1 |
15' WU then
5X5' HI on 2' RI
Tension 6
Low cadence on HI |
NYC |
NYC |
|
|
5 |
30-Nov
|
St. Bike A
0:50
6X5' HI
EQ 13.0 miles |
Rest Day |
Group Swim
0:45
1400 yards |
Run A
0:40
4.0 miles |
Group Swim
0:45
1550 yards
Run A
0:41
4.0 miles |
Group Swim
0:45
1800 yards |
LR Bike Z2
1:00
EQ 16.0 miles |
4750 |
29.0 |
8.0 |
5:26 |
|
Sleep |
7:30 |
8:30 |
6:00 |
7:00 |
6:30 |
8:00 |
8:00 |
Total Sleep |
51:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
NYC |
|
|
5:1 |
5:1
Form focus
Ankles cooperating |
Dr. Steve's death set on the swim. Holding close to 1:35 on
the 100s |
15' WU
1X30' upper Z2
HR 139-143
Tension 4
then
1X5' Z3 standing
HR 150-153
Tension 8
10' CD |
Feeling pretty rejuvenated after the last 10 weeks of lighter
workouts. Body parts seem to be well adjusted and ready to pick it up again.
Next 3-4 weeks will be a prep period to lead into base building starting in
January. |
|
6 |
7-Dec
|
Rest Day |
Rest Day |
X-Train
1:00 |
LR Bike Z2
0:50
EQ 14.0 miles |
Group Swim
0:45
1200 yards |
Group Swim
1:00
2300 yards |
LR Bike Z2
1:30
EQ 25.0 miles |
3500 |
39.0 |
0 |
5:05 |
|
Sleep |
8:00 |
6:30 |
6:30 |
7:00 |
6:30 |
8:00 |
7:30 |
Total Sleep |
50:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
Snow shovel so possibly strength category. |
10' WU
1X30' upper Z2
HR 139-143
Tension 4
then
1X5' Z3 seated
HR 150-153
Tension 8
5' CD |
|
WU 300
5X100 on 2:00
5X100 on 1:45
5X100 on 2:00
10X50 on 1:00 |
10' WU
3X20' Z2 on 5' RI
Tension 4
then
1X5' Z3 standing
Tension 8
5' CD |
|
|
7 |
14-Dec
|
Swim
0:45
2000 yards |
Run A
0:40
4.0 miles |
Group Swim
0:45
2000 yards |
Rest Day |
Rest Day |
Group Swim
0:45
1700 yards |
X-Train
1:00 |
5700 |
0 |
4.0 |
3:55 |
|
Sleep |
7:30 |
7:00 |
7:00 |
7:30 |
7:30 |
7:30 |
7:30 |
Total Sleep |
51:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
182 |
|
|
|
|
|
|
|
Comments |
WU 300
5X200 on 4:00
5X100 on 2:00
4X50 on 1:00 |
5:1
Cadence 90 |
Rolling sets |
|
|
Steve's Set |
Snow shovel so possibly strength category. |
|
|
8 |
21-Dec
|
Swim
0:45
2000 yards |
Rest Day |
Swim
0:45
2000 yards |
Swim
0:45
1750 yards |
Rest Day |
Swim
0:30
1500 yards |
Rest Day |
7250 |
0 |
0 |
2:45 |
|
Sleep |
7:30 |
7:30 |
7:30 |
6:00 |
7:30 |
5:00 |
10:00 |
Total Sleep |
51:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
WU 400
2X200 on 4:00
then 1X100
3 sets
CD 2X50 on 1:20
Consistent times with slightly faster on last set. |
|
WU 400
8X100 on 2:15
8X50 on 1:15
12X25 on 0:40
CD 2X50
100s coming in at 1:42 with last two at 1:37 and 1:38. |
WU 400
10X75 on 2:00
8X50 on 1:00
8X25 on 0:40
|
|
15X100 on 2:00 |
|
|
|
9 |
28-Dec
|
Group Swim
0:45
1500 yards |
LR Bike Z2
1:00
EQ 17.0 miles |
Group Swim
0:45
1600 yards |
LR Bike Z2
1:00
EQ 17.0 miles |
LR Bike Z2-4
1:00
EQ 17.0 miles |
Rest Day |
LR Bike Z2-4
1:00
EQ 17.0 miles |
3100 |
68.0 |
0 |
5:30 |
|
Sleep |
7:30 |
7:30 |
7:00 |
8:30 |
6:00 |
8:00 |
7:00 |
Total Sleep |
51:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
WU 10'
Z2 45'
Steady Tension 3
CD 5' |
WU 400
3X75 on 1:20
3X75 on 1:30
3X75 on 1:40
3X75 on 1:50
3X100 on 2:00
All 75s 1:07-1:08
All 100s 1:35SOLID!
|
WU 10'
Z2 45'
Steady Tension 3
CD 5'
Mid ride 2X5' seated hill intervals tension 6 with 5' RI tension 3 |
WU 10'
Steady Tension 3
Mid ride 3X5' seated hill intervals tension 6-8 with 5' RI tension 3
CD 5'
Hill intervals Z3-4SOLID!
|
|
WU 10'
then steady tension 3
with 4X5' seated hill intervals tension 6-7-8-9 with 5' RI tension 3
CD 5'
Hill intervals Z4SOLID!
|
Feeing good with this period and having good responses.
Working on swim and bike for now and taking a break from
running. |
|
10 |
4-Jan
|
Rest Day |
Rest Day |
LR Bike
Z1-Z2
0:45
EQ 13.0 miles |
Swim
0:30
1300 yards |
Swim
0:45
1500 yards |
Group Swim
0:45
1800 yards |
LR Bike
Z1
1:00
EQ 16.0 miles |
4600 |
29.0 |
0 |
3:45 |
|
Sleep |
7:00 |
7:30 |
6:00 |
8:00 |
7:00 |
8:00 |
8:00 |
Total Sleep |
51:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
182 |
|
|
|
|
|
Comments |
Third day of head cold |
|
WU 10'
Tension 2 for all.
3X5' intervals with a 15" high cadence then 15" normal cadence cycle.
5' RI between sets normal cadence.Head cold is much
better. |
WU 300 with 2X50 doing
Board Wag
Drill
10X100 on 2:00Came in on 1:37 for first 9-100s then
last one on 1:33 |
|
WU 300
10X100 on 2:00
then 1' rest and
5X100 on 1:55, 1:50, 1:45, 1:40 |
Tension 2
Zone 1
Cadence 90-100 |
|
|
11 |
11-Jan
|
Rest Day |
Swim
0:45
2100 yards |
Group Swim
0:45
1900 yards |
LR Bike Z2-4
1:00
EQ 17.0 miles |
Group Swim
0:45
1800 yards |
Group Swim
0:45
2000 yards |
LR Bike Z2
1:10
EQ 19.0 miles |
7800 |
36.0 |
0 |
5:10 |
|
Sleep |
9:00 |
8:00 |
6:00 |
7:30 |
7:00 |
6:30 |
7:30 |
Total Sleep |
51:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
WU 300
3X400 on 8:00
4X100 on 1:50
8X25 on 0:40 |
WU 400
5X100 on 2:00
4X100 on 1:55
3X100 on 1:50
2X100 on 1:45
1X100 at 1:29
1' RI between sets |
WU 10'
then steady tension 3
with 4X5' seated hill intervals tension 6-7-8-9 with 5' RI tension 3
CD 5'
Hill intervals Z4 |
|
WU 200
3X100 on 2:15
3X100 on 2:00
3X100 on 1:45
2 setsThis kicked me good by the afternoon.
|
WU 10'
then steady tension 3
with 5X5' seated hill intervals tension 6-7-8-9-10 with 5' RI tension 3
CD 5'HI cadence 60-65
RI cadence 90
|
Racking the swim yardage up. Biggest week ever and swimming
times seem to be dropping as well. I think for now I will stick with
swimming and biking and wait until mid March to start running once the
sidewalks and roadways clear of ice. |
|
12 |
18-Jan
|
Swim
0:45
1900 yards |
LR Bike Z2
0:50
EQ 15.0 miles |
Group Swim
0:45
1900 yards |
LR Bike Z2
0:50
EQ 15.0 miles |
Group Swim
0:45
1900 yards |
Group Swim
0:45
1800 yards |
LR Bike Z2-3
1:00
EQ 17.0 miles |
7500 |
47.0 |
0 |
5:40 |
|
Sleep |
7:00 |
8:30 |
6:00 |
9:00 |
7:00 |
6:30 |
6:00 |
Total Sleep |
50:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
300 WU
16X100 on 1:50 |
WU 10'
10'-8'-6'-4'-2' intervals tension 6-7-8-9-10 with 2' RI tension 3
HI cadence 60-65 |
WU 300
8X100 on 1:45
8X75 on 1:20
8X25 on 0:40
|
WU 10'
10'-8'-6'-4'-2' intervals tension 6-7-8-9-10 with 2' RI tension 3
HI cadence 60-65 |
WU 300
3X200 on 3:30
3X100 on 1:40
3X100 on 2:00
4X50 on 0:50
4X50 on 1:00
|
WU 300
5X100 on 2:15
4X100 on 2:00
3X100 on 1:55
2X100 on 1:50
1X100 at 1:27
1' RI between sets |
Hill Intervals
3X10'
5'RI
Tension 6-7-8 |
13 straight days without a rest day and feeling it the last
couple days. |
|
13 |
25-Jan
|
Rest Day |
Rest Day |
Group Swim
0:45
2100 yards |
Rest Day |
LR Bike Z1
0:45
EQ 14.0 miles |
Rest Day |
LR Bike Z1
1:00
EQ 16.0 miles |
2100 |
30.0 |
0 |
2:30 |
|
Sleep |
8:00 |
6:30 |
7:00 |
8:00 |
7:30 |
7:30 |
8:00 |
Total Sleep |
52:30 |
|
AM HR |
63 |
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
184 |
|
|
|
|
|
|
|
Comments |
|
|
Rolling sets Consistent times |
|
|
|
|
|
|
14 |
1-Feb
|
Rest Day |
LR Bike Z2
0:45
EQ 14.0 miles |
LR Bike Z2-3
0:35
EQ 10.0 miles |
LR Bike Z2
0:30
EQ 8.0 miles |
LR Bike Z2
0:45
EQ 14.0 miles |
Group Swim
0:45
2000 yards |
LR Bike Z2
1:00
EQ 16.0 miles |
2000 |
62.0 |
0 |
4:20 |
|
Sleep |
7:30 |
7:30 |
7:30 |
7:30 |
7:30 |
7:30 |
8:00 |
Total Sleep |
53:00 |
|
AM HR |
|
|
|
|
|
|
62 |
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
185 |
|
Comments |
|
3X7' on 3' RI
Tension 7-8-9 |
1X21'
Tension 7-8-9 |
1X21'
Tension 8-9-10 |
2X12'
Tension 8-10-8
on 4' cycle
3' RI |
|
Hill Intervals
3X10'
5'RI
Tension 10
HI Cadence 60
RI Cadence 90-95 |
|
|
15 |
8-Feb
|
Group Swim
0:45
1650 yards |
LR Bike Z2
0:45
EQ 14.0 miles |
Group Swim
0:45
1650 yards |
LR Bike Z2-3
0:30
EQ 8.0 miles |
Group Swim
0:45
1650 yards |
Group Swim
0:45
2000 yards |
LR Bike Z2-4
1:00
EQ 16.0 miles |
6950 |
38.0 |
0 |
5:15 |
|
Sleep |
6:00 |
7:00 |
7:00 |
7:30 |
6:00 |
7:00 |
8:00 |
Total Sleep |
48:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
1X30'
Tension 8-10-8 |
|
5' WU then
3X8' on 2' RI
Tension 10-11-10Tension locks wheel at 11.5 so just
about max tension.
At tension 11 I did 1' seated and 1' standing cycle. |
|
|
Hill Intervals
3X10'
5'RI
Tension 8-10-11
HI Cadence 60
RI Cadence 90-95 |
|
|
16 |
15-Feb
|
Group Swim
0:45
1900 yards |
LR Bike Z2-3
0:45
EQ 14.0 miles |
Group Swim
0:45
1900 yards |
LR Bike Z2-3
0:45
EQ 14.0 miles |
Group Swim
0:45
1800 yards |
LR Bike Z2-3
1:30
EQ 25.0 miles |
Rest Day |
5600 |
53.0 |
0 |
5:15 |
|
Sleep |
7:00 |
6:00 |
7:30 |
7:30 |
7:00 |
7:30 |
4:30 |
Total Sleep |
47:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
WU 300
4X200 on 4:00
8X100 on 2:00
Descending |
2X8' on 2' RI
Tension-8-9
Then 1X10'
Tension-10
|
WU 300
5X100 on 2:15
5X100 on 2:00
5X100 on 1:50
4X25 on 0:30 |
1X8'
2X10'
on 2' RI
Tension-8 on all
Aero position on all. |
|
6X10' at tension 8
2" RICadence 70 on intervals |
Not so much of a rest day as lots of lugging, climbing stairs
and walking while lugging for the bike swap. Pretty wiped out by mid
afternoon. Plus short sleep the night before and getting things ready until
late. |
In the sweet spot right now. May add one more build week.
I'll see how I feel Monday. |
|
17 |
22-Feb
|
Rest Day |
LR Bike Z1
0:45
EQ 14.0 miles |
LR Bike Z2
0:30
EQ 8.0 miles |
LR Bike Z2
0:30
EQ 8.0 miles |
LR Bike Z2
0:30
EQ 8.0 miles |
Group Swim
0:45
1800 yards |
Rest Day |
1800 |
38.0 |
0 |
3:00 |
|
Sleep |
9:30 |
8:00 |
6:00 |
8:00 |
7:00 |
7:00 |
7:00 |
Total Sleep |
52:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
182 |
|
|
|
|
|
|
|
Comments |
The sweet spot disappeared. Very hectic Saturday and Sunday.
Wiped out by Sunday afternoon. Taking a recovery week after all. |
Tension 3-6
Cadence 80-85 |
WU 10'
1X20'
5' cycles of:
T8 seated
T10 standing
T10 seated
T10 aero
CD 2' |
WU 8'
1X21'
7' cycles of:
Tension 8-9-10
All aero position
CD 1' |
WU 8'
1X21'
7' cycles of:
Tension 8-9-10
All aero position
CD 1' |
|
|
|
|
18 |
1-Mar
|
LR Bike Z2-3
0:30
EQ 8.0 miles |
LR Bike Z1
1:00
EQ 16.0 milesRun 3.0 miles
0:30 |
LR Bike Z1-2
0:40
EQ 10.0 miles |
LR Bike Z1-5a
0:45
EQ 12.0 miles |
LR Bike Z1-5a
0:42
EQ 11.0 milesRun 3.0 miles
0:30 |
Group Swim
0:45
1400 yards |
Run
4.0 miles
0:40 |
1500 |
57.0 |
10.0 |
6:02 |
|
Sleep |
7:30 |
7:30 |
7:00 |
6:00 |
7:30 |
6:30 |
6:30 |
Total Sleep |
48:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
WU 8'
1X20'
Tension 10
cycles of:
2' seated then
2' standing
CD 2' |
|
WU 15'
1X20'
Tension 10
cycles of:
5' seated then
5' standing
CD 5'Sore legs from the run |
WU 15' Z1
then 2 sets intervals
30-45-60-45-30
seconds
Tension 11 standing
Z3-5a
Wait for HR to drop below 130 before the next interval and about 4 minutes
between sets |
WU 15' Z1
Intervals
5X45"
4'RI
5X60"
Tension 11 standing
Z3-5a
Wait for HR to drop below 130 before the next interval. |
Tried diving until I was purple. Had a couple that were
relatively successful out of 13 dives. Skin was still sensitive by the
evening from being slapped by the impact of the water. |
|
Started running this week after an approximately 4 month
break. Re-building the running infrastructure, hopefully stronger. |
|
19 |
8-Mar
|
Group Swim
0:45
1500 yardsRun 3.0 miles
0:30 |
LR Bike Z1
0:45
EQ 14.0 milesRun 3.0 miles
0:30 |
Group Swim
0:45
1500 yards |
LR Bike Z1
0:45
EQ 14.0 miles |
Group Swim
0:45
1500 yards |
Group Swim
0:45
1800 yardsBike Z1-Z3
2:30
CompuTrainer
Lake Placid 1 loop
EQ 40.0 miles |
Rest Day |
6300 |
68.0 |
6.0 |
8:00 |
|
Sleep |
6:30 |
8:00 |
8:00 |
7:30 |
7:30 |
6:30 |
6:30 |
Total Sleep |
50:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
Legs are cooked |
|
|
Average watts about 167 for the
CompuTrainer duration |
|
Not timing runs or heart rate for now. Just looking to get
runs in to build up skeletal connectors. Will work on speed once legs begin
to feel some conditioning. |
|
20 |
15-Mar
|
LR Bike Z2-3
0:30
EQ 8.0 miles |
LR Bike Z1-2
0:30
EQ 8.0 milesRun 4.0 miles
0:40 |
Group Swim
0:45
1600 yardsRun 4.0 miles
0:40 |
LR Bike Z1
0:45
EQ 12.0 milesRun 4.0 miles
0:40 |
Rest Day |
Rest Day
(4 mile walk) |
Rest Day
(Raking) |
1600 |
28.0 |
12.0 |
4:30 |
|
Sleep |
6:30 |
8:00 |
7:30 |
6:30 |
7:30 |
8:30 |
7:30 |
Total Sleep |
52:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
WU 8'
1X20'
Tension 10
cycles of:
2' seated then
2' standing
CD 2'Tired legs |
WU 10'
1X15'
Tension 6T6=app.225 watts
T3=app.165 watts |
|
|
Sick-woozy |
Recovering- a bit woozy |
|
|
|
21 |
22-Mar
|
Run
0:30
3.0 miles |
LR Bike Z1
0:20
EQ 5.0 miles |
Group Swim
0:45
1600 yardsRun 3.0 miles
0:30 |
LR Bike Z1
0:45
EQ 12.0 milesRun 3.0 miles
0:30 |
LR Bike Z1
1:00
EQ 15.0 milesRun 3.0 miles
0:30 |
Group Swim
0:45
2000 yards |
Run 3.0 miles
0:30 |
3600 |
32.0 |
15.0 |
6:05 |
|
Sleep |
7:30 |
6:00 |
7:00 |
7:30 |
6:00 |
6:00 |
7:30 |
Total Sleep |
47:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
Good run |
|
Fatigued! |
Fantastic run!
Go figure |
Another good run |
|
Another SOLID run. Tempo last 3/4 mile. First speed work.
Really good legs. |
Still just guessing at run times. Not into heart rate and
pace yet. Just RPE. Legs feel like they are ready for some intervals now on
speed work. |
|
22 |
29-Mar
|
LR Bike Z1
0:30
EQ 7.0 miles |
Rest Day |
LR Bike Z1
0:30
EQ 7.0 milesRun
5.7 miles
1:00 |
LR Bike Z1
1:00
EQ 14.0 milesRun
5.7 miles
1:00 |
Group Swim
0:45
1500 yardsRun
0.6 miles
0:06 |
Bike
1:15
16.0 miles |
Run
5.7 miles
1:00 |
1500 |
44.00 |
17.7 |
7:06 |
|
Sleep |
7:00 |
8:00 |
7:30 |
7:00 |
7:30 |
6:30 |
8:00 |
Total Sleep |
51:30 |
|
AM HR |
60 |
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
Amazing run! Found the vibe. |
|
Tried running and walked back after 1/2 mile. Dead legs. |
Bigelow Hollow
Death Ride8 miles frolicking
4 miles hilly
4 miles of destruction |
|
Solid week. Work on some speed intervals next week. |
|
23 |
5-Apr
|
Group Swim
0:45
1500 yards |
LR Bike Z1
0:40
EQ 10.0 milesRun 3.0 miles
0:30 |
Group Swim
0:45
1500 yardsRun 3.0 miles
0:30 |
Rest Day |
Group Swim
0:45
1600 yards |
Run
0:40
4.0 miles |
Bike
32.5 miles
2:45 |
4600 |
42.5 |
10.0 |
7:20 |
|
Sleep |
8:00 |
6:00 |
7:30 |
7:00 |
7:00 |
8:00 |
10:00 |
Total Sleep |
53:30 |
|
AM HR |
60 |
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
24 |
12-Apr
|
Group Swim
0:45
1550 yards |
Run
3.0 miles
0:30 |
Group Swim
0:45
1400 yards |
LR Bike Z1
0:30
EQ 8.0 miles |
LR Bike Z1
0:30
EQ 8.0 miles |
Rest Day |
Wrentham Duathlon
Run 5.0 miles
0:43 |
2950 |
16.0 |
8.0 |
3:43 |
|
Sleep |
8:30 |
7:00 |
7:30 |
7:30 |
7:30 |
6:00 |
7:00 |
Total Sleep |
51:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
184 |
|
|
|
|
|
Comments |
|
1 mile warm-up then 2 miles strides with walking RI |
|
|
|
|
Good runs 3/2 |
|
|
25 |
19-Apr
|
Rest Day |
Bike
19.5 miles
1:15 |
Group Swim
0:45
1700 yardsRun
3.0 miles
0:30 |
LR Bike Z1
0:30
EQ 8.0 miles |
Group Swim
0:45
1600 yards |
Bike
3:15
45.0 miles |
Rest Day |
3300 |
72.5 |
3.0 |
7:00 |
|
Sleep |
7:00 |
7:30 |
7:00 |
7:00 |
7:00 |
7:00 |
6:30 |
Total Sleep |
49:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
184 |
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
26 |
26-Apr
|
LR Bike Z1
0:30
EQ 8.0 milesRun
4.0 miles
0:40 |
LR Bike Z1-Z2
0:50
EQ 13.0 miles |
Group Swim
0:45
1600 yards |
LR Bike Z1
0:30
EQ 8.0 miles |
Group Swim
0:45
1600 yards |
Bike
4:30
63.0 miles |
Rest Day |
3200 |
92.0 |
4.0 |
8:30 |
|
Sleep |
9:00 |
6:30 |
7:00 |
7:30 |
7:30 |
7:30 |
7:00 |
Total Sleep |
52:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
27 |
3-May
|
LR Bike Z1-Z2
0:45
EQ 12.0 miles |
Run
4.0 miles
0:40 |
Group Swim
0:45
1900 yards |
LR Bike Z1
0:45
EQ 12.0 miles |
Group Swim
0:45
1800 yards |
LR Bike Z2-Z3
2:00
EQ 28.0 miles |
Rest Day |
3700 |
52.0 |
4.0 |
5:40 |
|
Sleep |
7:30 |
7:30 |
7:30 |
6:30 |
7:30 |
7:30 |
8:00 |
Total Sleep |
52:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
1 mile WU
3 miles strides |
|
|
|
WU 15' then 1:30 steady climbing then CD 15'
30' T6/T9 5' sit, 5' stand
30' T8/T10 5' sit, 5' stand
30' T9/T11 5' sit, 5' stand |
Yesterday's workout ended up having a kick to it. Capping it. |
Feeling like I'm in a good place right now. |
|
28 |
10-May
|
Rest Day |
LR Bike Z1-Z2
0:45
EQ 12.0 milesRun
3.0 miles
0:30 |
LR Bike Z1
0:45
EQ 12.0 miles |
LR Bike Z1-Z2
0:45
EQ 12.0 miles |
Group Swim
0:45
1650 yards |
Bike Z1-Z2
7:00
92.0 miles |
Rest Day |
1650 |
128.0 |
3.0 |
10:30 |
|
Sleep |
8:00 |
7:30 |
7:30 |
7:30 |
6:30 |
7:30 |
7:30 |
Total Sleep |
52:00 |
|
AM HR |
60 |
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
185 |
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
29 |
17-May
|
Group Swim
0:45
1500 yards |
LR Bike Z1-Z2
0:45
EQ 12.0 miles |
Group Swim
0:45
1900 yards |
LR Bike Z1
0:45
EQ 12.0 miles |
Group Swim
0:45
1400 yards |
Bike
Z1-Z2
3:45
51.0 milesRun
0:30
3.0 miles |
Rest Day |
4800 |
75.0 |
3.0 |
8:00 |
|
Sleep |
7:30 |
7:30 |
7:30 |
7:30 |
6:30 |
6:30 |
7:30 |
Total Sleep |
52:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
Brick
Toast!
Need more hydration and electrolytes as it warms up. Melt down 2 miles into
the run. |
|
|
|
30 |
24-May
|
LR Bike Z1
0:45
EQ 12.0 milesRun
0:30
3.0 miles |
LR Bike Z1
0:45
EQ 12.0 milesRun
0:30
3.0 miles |
Group Swim
0:45
1700 yards |
LR Bike Z3
0:50
EQ 12.0 milesRun
0:30
3.0 miles |
Group Swim
0:45
1800 yards |
LR Bike Z3
1:00
EQ 15.0 milesRun
0:40
4.0 miles |
Run
0:40
4.0 miles OW Swim
0:20
1000 yards |
4500 |
51.0 |
17.0 |
8:00 |
|
Sleep |
7:30 |
6:00 |
7:30 |
7:30 |
7:30 |
7:30 |
8:30 |
Total Sleep |
52:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
(25-50-75-100-100-75-50-25)X2 no rest basically 1000 on 20'.
Send offs based on 50 on 1:00.
Then 1 more set but with more rest for faster times.
Last 100 @ 1:30; set 100s @ 1:35 |
30' hill climbing
Tension 6-9 |
|
Brick 40' hill climbing
Tension 6-10 |
First OW swim. Water temperature 73 degrees. |
|
|
31 |
31-May
|
Rest Day |
LR Bike Z1
0:45
EQ 12.0 miles |
LR Bike Z2
0:45
EQ 12.0 milesOW Swim
1:00
2700 yards |
Run
0:40
4.0 miles |
LR Bike Z1
0:45
EQ 12.0 miles |
Bike
Z1-Z2
5:30
70.0 miles |
Rest Day |
2700 |
106.0 |
4.0 |
9:25 |
|
Sleep |
8:00 |
8:00 |
7:00 |
6:00 |
7:00 |
5:00 |
6:00 |
Total Sleep |
47:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
185 |
|
|
|
|
|
|
Comments |
|
|
|
|
|
Buck Hill X 2 |
|
|
|
32 |
7-Jun
|
Run
0:30
3.0 miles |
LR Bike Z1
0:45
EQ 12.0 miles |
LR Bike Z1
0:45
EQ 12.0 miles |
Rest Day |
Bike Z1-Z2
98.0 miles
7:30 |
OW Swim
6000 yards
2:05Run
3.0 miles
0:30 |
Rest Day |
6000 |
122.0 |
6.0 |
12:05 |
|
Sleep |
8:30 |
6:00 |
6:30 |
7:00 |
7:00 |
8:30 |
9:30 |
Total Sleep |
53:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
182 |
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
33 |
14-Jun
|
Rest Day |
Run
3.0 miles
0:30 |
Group Swim
0:45
1600 yardsOW Swim
2500 yards
1:05 |
Rest Day |
Bike
16 miles
0:55 |
Rest Day |
Webster Tri
1:26S-800
B-12
R-3 |
4900 |
28.0 |
6.0 |
4:41 |
|
Sleep |
7:30 |
7:30 |
7:30 |
7:30 |
7:30 |
7:30 |
7:00 |
Total Sleep |
52:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
34 |
21-Jun
|
Run
3.0 miles
0:30 |
Run
3.0 miles
0:30 |
Group Swim
0:45
1500 yards |
Run
3.0 miles
0:30OW Swim
2000 yards
0:50 |
LR Bike Z1
0:45
EQ 12.0 miles |
Bike
19 miles
1:30Run
0:45
3.8 miles |
Bike
32.0 miles
2:20 |
3500 |
63.0 |
12.8 |
8:25 |
|
Sleep |
7:30 |
7:30 |
8:00 |
5:00 |
6:00 |
7:30 |
7:30 |
Total Sleep |
49:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
35 |
28-Jun
|
Group Swim
0:45
1700 yardsOW Swim
2500 yards
1:00 |
Run
3.0 miles
0:30 |
LR Bike Z2-Z3
0:45
EQ 12.0 miles |
Run
0:30
3.0 milesOW Swim
1:10
3000 yards
|
Run
0:30
3.0 miles |
Run
0:45
4.0 miles |
Bike
3:00
35.0 miles |
7200 |
47.0 |
13.0 |
8:55 |
|
Sleep |
8:30 |
7:30 |
8:00 |
7:30 |
7:30 |
7:30 |
7:30 |
Total Sleep |
54:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
185 |
|
|
|
|
|
Comments |
|
|
Progressive T3-T8
RPM 90-80 |
|
|
1.5 mile WU
8X220
56"-49"
1.5 mile CD |
|
|
|
36 |
5-Jul
|
Rest Day |
Rest Day |
OW Swim
2500 yards
1:00 |
LR Bike
0:45
12.0 milesOW Swim
1000 yards
0:20 |
LR Bike
0:45
12.0 miles |
Rest Day |
OW Swim
3000 yards
1:10Bike
5:00
75.0 miles |
6500 |
99.0 |
0 |
9:00 |
|
Sleep |
5:00 |
10:00 |
7:30 |
7:30 |
7:30 |
7:30 |
7:30 |
Total Sleep |
52:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
37 |
12-Jul
|
Rest Day |
Bike
2:00
33.0 miles |
OW Swim
2500 yards
1:00 |
LR Bike
1:00
15.0 miles |
Rest Day |
Bike
3:45
50.0 miles |
Run
0:45
4.0 miles |
2500 |
98.0 |
4.0 |
8:30 |
|
Sleep |
7:30 |
7:30 |
7:30 |
7:30 |
7:30 |
7:00 |
8:30 |
Total Sleep |
53:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
38 |
19-Jul
|
Rest Day |
Bike
1:30
21.0 miles |
Rest Day |
Run
1:00
5.7 miles |
Rest Day |
Rest Day |
Rest Day |
0 |
21.0 |
5.7 |
2:30 |
|
Sleep |
7:00 |
7:00 |
7:00 |
7:00 |
5:00 |
7:30 |
5:00 |
Total Sleep |
45:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
39 |
26-Jul
|
Rest Day |
LR Bike Z1
0:30
8.0 miles |
Group Swim
0:45
1500 yards |
Run
0:30
3.0 miles |
Group Swim
0:45
1500 yards |
Deary Triathlon
1:20
Swim 300
Bike 13
Run 3.1 |
Run
1:00
5.7 miles |
3300 |
21.0 |
11.8 |
4:50 |
|
Sleep |
7:00 |
9:00 |
7:00 |
8:00 |
8:00 |
7:00 |
6:00 |
Total Sleep |
52:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
40 |
2-Aug
|
LR Bike Z1
0:30
8.0 miles |
Run
0:40
4.0 miles |
Group Swim
0:45
1750 yards |
LR Bike Z2-3
0:30
8.0 miles |
Rest Day |
Run
1:00
5.7 miles |
Run
1:00
5.7 milesBike
1:45
24 miles |
1750 |
40.0 |
15.4 |
6:10 |
|
Sleep |
7:30 |
7:00 |
8:00 |
6:30 |
7:00 |
7:30 |
7:30 |
Total Sleep |
51:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
WU 15'
1X12' T6
standing 1'
seated 1" |
|
3/4 mile tempo
5K pace |
|
|
|
41 |
9-Aug
|
Rest Day |
Rest Day |
Group Swim
0:45
1650 yards |
Rest Day |
LR Bike Z2-3
0:30
8.0 miles |
Run
0:40
4.0 miles |
Bike
3:00
48.0 miles |
1650 |
56.0 |
4.0 |
4:55 |
|
Sleep |
7:30 |
7:00 |
7:30 |
7:00 |
7:00 |
7:00 |
7:00 |
Total Sleep |
50:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
42 |
16-Aug
|
Rest Day |
Rest Day |
Group Swim
0:45
1500 yards |
Run
0:40
4.0 miles |
Run
0:40
4.0 miles |
Run
0:40
4.0 miles |
Run
0:40
4.0 miles |
1500 |
0 |
16.0 |
3:25 |
|
Sleep |
8:30 |
7:00 |
7:00 |
7:00 |
7:00 |
7:30 |
7:30 |
Total Sleep |
51:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
4x200 strides |
|
6x200 strides |
|
|
|
43 |
23-Aug
|
LR Bike EZ
0:40
EQ 10.0 miles |
Rest Day |
LR Bike Z3-4
0:30
EQ 8.0 miles |
Run
0:40
4.0 miles |
Rest Day |
Run
0:40
4.0 miles |
Run
1:00
5.7 miles |
0 |
18.0 |
13.7 |
3:30 |
|
Sleep |
6:30 |
7:30 |
7:00 |
7:00 |
6:30 |
6:00 |
7:30 |
Total Sleep |
48:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
12X1' on 1"RI
High Cadence |
|
Strength
WU-Increase tension one turn for the first 10' up to T10 then T6 and T9 on
2' intervals. All seated.
3' CD |
|
|
|
|
|
|
44 |
30-Aug
|
Rest Day |
LR Bike Z3-4
0:40
EQ 10.0 miles |
Group Swim
0:45
1800 yards |
Run
0:30
3.0 miles |
Run
0:30
3.0 miles |
Rest Day |
Rest Day |
1800 |
10.0 |
6.0 |
2:25 |
|
Sleep |
7:30 |
6:30 |
6:00 |
7:30 |
7:00 |
6:00 |
7:30 |
Total Sleep |
48:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
15' WU
4' T6
1' T3
4 sets seated
5' CD |
|
|
|
|
|
|
|
45 |
6-Sep
|
Rest Day |
LR Bike Z3-4
0:25
EQ 8.0 miles |
Rest Day |
Run
0:30
3.0 miles |
Group Swim
0:45
1650 yards |
Bike
2:45
40.0 miles |
Rest Day |
1650 |
48.0 |
3.0 |
4:25 |
|
Sleep |
7:30 |
7:00 |
6:30 |
7:00 |
6:30 |
7:00 |
7:00 |
Total Sleep |
48:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
WU 10'
20" hard 10" RI
X20 for 10'
5' CD |
|
|
|
|
|
|
|
46 |
13-Sep
|
Strength
0:45
Bike
0:30
EQ 8.0 miles
Run
0:15
1.5 miles |
Strength
0:45
Bike
0:40
EQ 10.0 miles
Run
0:10
1.0 miles |
Group Swim
0:45
1700 yards |
Strength
0:45
Bike
0:30
EQ 8.0 miles
Run
0:15
1.5 miles |
Rest Day |
TDD Douglas Tri
September 18
1:20
Swim 800
Bike 11
Run 3.4 |
Rest Day |
2500 |
37.0 |
7.4 |
6:40 |
|
Sleep |
7:00 |
7:00 |
7:30 |
7:00 |
7:00 |
7:30 |
8:30 |
Total Sleep |
51:30 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
47 |
20-Sep
|
Rest Day |
Rest Day |
Strength
0:45
Bike
0:45
EQ 10.0 miles |
Strength
0:45
Arc Trainer
0:35 |
Strength
0:45
Bike
0:45
EQ 10.0 miles |
Bike
1:45
27.0 miles |
Rest Day |
0 |
47.0 |
0 |
6:05 |
|
Sleep |
8:30 |
7:30 |
7:00 |
6:30 |
6:30 |
7:30 |
7:30 |
Total Sleep |
51:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
48 |
27-Sep
|
Strength
0:45
Bike
0:45
EQ 10.0 miles |
Strength
0:45
Row
0:20
Bike
0:45
EQ 10.0 miles |
Rest Day |
Strength
0:45
Bike
0:45
EQ 10.0 miles |
Strength
0:45 |
Run
5.7 miles
1:00 |
Bike
1:30
25.0 miles |
0 |
55.0 |
5.7 |
8:05 |
|
Sleep |
7:00 |
7:00 |
4:00 |
7:00 |
7:00 |
7:30 |
7:30 |
Total Sleep |
47:00 |
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
49 |
4-Oct
|
Rest Day |
Rest Day |
Rest Day |
Rest Day |
Hiking |
Hiking |
Hiking |
0 |
0 |
0 |
0 |
|
Sleep |
7:00 |
6:30 |
8:00 |
