Workout Log for the 2011 Season
11/1/10-10/30/11 |
|
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 |
1-Nov
|
Group Swim
0:45
1650 yards |
Strength
0:45
Run
0:33
3.0 miles |
Group Swim
0:45
1500 yards |
Bike
0:45
EQ 12.0 miles |
Rest Day |
Rest Day |
Rest Day |
3150 |
12.0 |
3.0 |
3:33 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
Last 3-50s were
45, 43, 42 |
Struggled with the run. |
Which way'd they go?
Trying to catch up on 25s. |
Ladder
Tension 1-7-1 |
|
|
|
|
|
2 |
8-Nov
|
Bike
0:30
EQ 8.0 miles |
Strength
1:20
Run
0:45
4.0 miles |
Strength
1:00
Bike
1:00
EQ 15.0 miles |
Strength
1:00
Run
0:33
3.0 miles |
Group Swim
0:45
1650 yards |
Bike
3:00
40.0 miles |
Rest Day |
1650 |
55.0 |
7.0 |
9:53 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
Strength
6X2' intervals
Tension 6-7-8
1' RI |
|
|
|
|
|
|
|
|
3 |
15-Nov
|
Group Swim
0:45
1650 yards |
Strength
1:20 |
Strength
1:00 |
Strength
1:00
Run
0:50
4.6 miles |
Group Swim
0:45
1650 yards |
Bike
1:35
23.0 miles |
Strength
1:00 |
3300 |
23.0 |
4.6 |
8:15 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
4 |
22-Nov
|
Group Swim
0:45
1650 yards |
Strength
1:00
Bike
0:45
EQ 12.0 miles |
Strength
1:00
Bike
0:40
EQ 10.0 miles |
Strength
1:00
Run
1:00
5.5 miles |
Rest Day |
Bike
1:00
EQ 18 miles
Run
0:35
3.2 miles |
Rest Day |
1650 |
40.0 |
8.8 |
8:25 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
Force Reps |
Hill climb intervals |
|
|
Bike Tempo
1X35' T-15
HR 150-160
Cadence 80-85Felt this one |
|
|
|
5 |
29-Nov
|
Group Swim
0:45
1650 yards |
Strength
1:45 |
Strength
1:00
Bike
0:45
EQ 12.0 miles |
Strength
1:00
Run
0:45
4.0 miles |
Group Swim
0:45
1600 yards |
Bike
1:00
EQ 14 miles
Run
0:35
3.2 miles |
Strength
1:00 |
3250 |
26.0 |
7.2 |
9:20 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
6 |
6-Dec
|
Group Swim
0:45
1650 yards |
Rest Day |
Strength
1:00
Run
1:00
5.5 miles |
Strength
1:00
Run
1:00
5.5 miles |
Strength
1:00
Bike
0:35
EQ 9.0 miles |
Run
1:00
5.5 miles |
Strength
1:00 |
1650 |
9.0 |
16.5 |
8:20 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
With squats, lunges, planks, etc. |
Intervals |
With squats, lunges, planks, etc. |
|
|
|
7 |
13-Dec
|
Rest Day |
Strength
1:00
Bike
0:45
EQ 12.0 miles |
Strength
1:00
Run
1:00
5.5 miles |
Rest Day |
Strength
1:00
Run
1:00
5.0 miles |
Rest Day |
Run
1:00
5.7 miles |
0 |
12.0 |
16.2 |
6:45 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
With squats, lunges, planks, etc. |
|
Tempo build 5-6 mph |
|
|
8 |
20-Dec
|
Group Swim
0:45
1700 yards |
Strength
1:00
Bike
1:00
EQ 16.0 miles
Run
0:40
3.3 miles |
Strength
1:00
Run
1:00
5.0 miles |
Strength
0:45
Bike
0:45
EQ 12.0 miles
Run
0:45
3.7 miles |
Bike
1:00
EQ 17.0 miles
|
Rest Day |
Run
1:00
5.7 miles |
1700 |
45.0 |
17.7 |
8:55 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
Bike - Tabata Intervals
2X5' |
Climbing endurance
1X30'
T 13-18 with 5' at each increment |
|
Tempo build 5-6 mph |
|
|
9 |
27-Dec
|
Rest Day |
Bike
1:00
EQ 16.0 miles
Run
0:45
4.0 miles |
Group Swim
0:45
1600 yards |
Run
1:00
5.0 miles |
Bike
0:45
EQ 12.0 miles
Run
0:45
4.0 miles |
Rest Day |
Rest Day |
1600 |
28.0 |
13.0 |
5:00 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
Intervals |
|
|
|
|
10 |
3-Jan
|
Group Swim
0:45
1600 yards |
Bike
1:00
EQ 16.0 miles
Run
0:45
4.0 miles |
Strength
1:00
Bike
1:00
EQ 16.0 miles |
Strength
1:00
Run
1:00
5.0 miles |
Bike
1:30
EQ 25.0 miles
Run
0:45
4.0 miles |
Run
1:00
5.0 miles |
Rest Day |
1600 |
57.0 |
18.0 |
9:45 |
|
Sleep |
|
|
|
|
|
9.0 |
8.5 |
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
With squats, lunges, planks, etc. |
Mild Bonk |
Solid!
Was going to take a rest day but felt good from quality sleep so went with
it. |
More solid sleep and rest. Mostly have been getting about
7-7.5 hours a night but broken up. |
|
|
11 |
10-Jan
|
Group Swim
0:45
1600 yards |
Strength
0:45
Bike
0:45
EQ 12.0 miles
Run
0:45
4.0 miles |
Rest Day |
Strength
1:00
Run
1:00
5.0 miles |
Strength
0:45
Bike
1:15
EQ 20.0 miles
Run
0:45
4.0 miles |
Run
1:00
5.3 miles |
Rest Day |
1600 |
32.0 |
18.3 |
8:45 |
|
Sleep |
9.0 |
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
Snow Removal |
With squats, lunges, planks, etc. |
|
|
|
|
|
12 |
17-Jan
|
Group Swim
0:45
1500 yards |
Bike
1:00
EQ 16.0 miles
Run
1:00
5.1 miles |
Strength
1:00
Bike
0:45
EQ 12.0 miles
Run
0:45
4.0 miles |
Strength
0:15
Run
1:00
5.0 miles |
Bike
1:00
EQ 15.0 miles |
Bike
1:45
EQ 28.0 miles
Run
1:00
5.1 miles |
Run
1:20
7.0 miles |
1500 |
71.0 |
26.2 |
11:35 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
Climbing endurance
1X30'
T 13-18 with 5' at each increment |
|
With squats, lunges, planks, etc. |
|
Warm Up - 30 minutes
Build effort from very easy to Ironman pace over 5 minutes up to 25 minutes.
Ride 5 minutes easy
Set #1 - 35 minutes
6 minutes Zone 2
2 minutes Zone 3
2 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery - Zone 1
Set #2 - 35 minutes
5 minutes Zone 2
2 minutes Zone 3
3 minutes Zone 4
*repeat the above continuously 3x*
5 minutes active recovery Zone 1 |
Very Solid! |
A VERY SOLID block!!! |
|
13 |
24-Jan
|
Rest Day |
Strength
1:00
Run
0:10
1.0 miles |
Run
0:45
4.0 miles |
Bike
1:00
EQ 16.0 miles |
Cardio WU
0:15
Run
0:30
3.0 miles |
Run
1:00
5.3 miles |
Rest Day |
0 |
16.0 |
13.3 |
4:40 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
With squats, lunges, planks, etc. |
|
|
|
14 |
31-Jan
|
Bike
0:35
EQ 8.0 miles |
Bike
1:10
EQ 18.0 miles
Run
0:45
4.0 miles |
Run
1:30
8.2 miles |
Run
0:55
5.0 miles |
Bike
0:40
EQ 10.0 miles |
Run
1:10
6.2 miles |
Bike
2:15
EQ 32.0 miles |
0 |
68.0 |
23.4 |
9:00 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
Gregg Cook - hill intervals |
Warm Up - 30 minutes
Build effort from very easy to Ironman pace over 5 minutes up to 25 minutes.
Ride 5 minutes easy
Set #1X3
6 minutes Zone 2
2 minutes Zone 3
2 minutes Zone 4
Set #2X1
5 minutes Zone 2
2 minutes Zone 3
3 minutes Zone 4 |
Solid! |
|
Gregg Cook - hill intervals
2X12 app. |
|
Warm Up - 30 minutes
Build effort from very easy to Ironman pace over 5 minutes up to 25 minutes.
Ride 5 minutes easy
Set #1 - X3
6 minutes Zone 2
2 minutes Zone 3
2 minutes Zone 3 standing
5 minutes active recovery - Zone 1
Set #2 - X3
5 minutes Zone 2
2 minutes Zone 3
3 minutes Zone 3 standing
5 minutes active recovery Zone 1
Set #3 - X3
4 minutes Zone 2
3 minutes Zone 3
3 minutes Zone 3 standing
5 minutes active recovery Zone 1 |
|
|
15 |
7-Feb
|
Rest Day |
Bike
0:45
EQ 11.0 miles |
Run
1:05
6.0 miles |
Run
1:30
8.2 miles |
Run
1:05
6.0 miles |
Bike
1:00
EQ 16.0 miles |
Run
1:05
6.0 miles |
0 |
27.0 |
26.2 |
6:30 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
60 |
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
189 |
|
|
Comments |
|
Gregg Cook - hill intervals
2X12 app. |
Increasing tempo |
|
|
Gregg Cook - hill intervals |
|
|
|
16 |
14-Feb
|
Rest Day |
Run
1:05
6.0 miles |
Run
1:48
10.0 miles |
Run
1:05
6.0 miles |
Group Swim
0:45
1600 yards |
Run
1:30
8.0 miles |
Bike
2:30
EQ 35.0 miles |
1600 |
35.0 |
30.0 |
8:43 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
Increasing tempo |
Consistent energy |
Increasing tempo |
|
|
Warm Up - 30 minutes
Build effort from very easy to Ironman pace over 5 minutes up to 25 minutes.
Ride 5 minutes easy
Set #1 - X3
6 minutes Zone 2
2 minutes Zone 2
2 minutes Zone 2 standing
5 minutes active recovery - Zone 1
Set #2 - X3
5 minutes Zone 2
2 minutes Zone 2
3 minutes Zone 2 standing
5 minutes active recovery Zone 1
Set #3 - X4
4 minutes Zone 2
3 minutes Zone 2
3 minutes Zone 2 standing
Tension 4 - 6
Cool Down 10' |
|
|
17 |
21-Feb
|
Rest Day |
Strength
1:00
Run
0:43
4.0 miles |
Strength
0:45
Run
1:00
5.0 miles |
Strength
0:45
Bike
0:35
9.0 miles
Run
0:35
3.0 miles |
Group Swim
0:45
1400 yards |
Run
0:55
5.0 miles |
Bike
1:00
EQ 17.0 miles |
1400 |
26.0 |
17.0 |
8:03 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
Bike
30/30
2 sets of 5
5" RI |
|
|
Intervals
6X3' on 1"RI |
|
|
18 |
28-Feb
|
Rest Day |
Strength
0:45
Run
0:35
3.0 miles |
Group Swim
0:45
1400 yards |
Strength
0:45
Run
0:15
1.3 miles
|
Strength
0:45
Bike
0:15
EQ 4.0 miles |
Vmps Computrainer Team Time Trial
0:25
EQ 8.0 miles |
Rest Day |
1400 |
12.0 |
4.3 |
4:30 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
19 |
7-Mar
|
Bike
0:40
EQ 10.0 miles |
Strength
1:00
Run
1:00
5.0 miles |
Strength
0:45
Run
1:00
5.0 miles |
Strength
0:45
Bike
0:20
EQ 5.0 miles |
Bike
0:45
EQ 12.0 miles |
Rest Day |
Rest Day |
0 |
27.0 |
10.0 |
6:15 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
20 |
14-Mar
|
Group Swim
0:45
1500 yards |
Bike
0:50
EQ 15.0 miles |
Strength
1:30
Run
1:00
5.0 miles |
Strength
0:45
Run
1:00
5.0 miles |
Strength
0:45
Run
1:15
6.4 miles |
Bike
1:00
EQ 16.0 miles |
Rest Day |
1500 |
31.0 |
16.4 |
8:50 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
Gregg Cook - hill intervals |
|
|
|
|
|
|
|
21 |
21-Mar
|
Bike
0:50
EQ 15.0 miles |
Strength
0:45
Bike
1:00
16.0 miles
Run
0:35
2.8 miles |
Group Swim
0:45
1500 yards
Run
0:35
2.8 miles |
Bike
1:00
EQ 16.0 miles
Run
0:35
2.8 miles |
Group Swim
0:45
1500 yards
Run
0:35
2.8 miles |
Bike
2:15
EQ 32.0 miles |
Bike
1:00
EQ 15.0 miles |
3000 |
94.0 |
11.2 |
10:40 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
Progressive intervals up to T9 |
Bike was 6x5' power intervals with 2'RI
T 15-17 |
|
|
|
|
Recovery
Zone 1 |
|
|
22 |
28-Mar
|
Group Swim
0:45
1500 yards
Run
0:35
2.8 miles |
Bike
1:30
EQ 24.0 miles |
Group Swim
0:45
1500 yards
Run
0:30
3.0 miles |
Bike
1:00
EQ 16.0 miles |
Bike
1:00
EQ 16.0 miles |
Bike
1:30
EQ 24.0 miles |
Bike
1:35
EQ 25.0 miles |
3000 |
105.0 |
5.8 |
9:10 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
Progression up to T10 |
Progression up to T10 |
Chiro-IT band issues. |
|
23 |
4-Apr
|
Bike
0:45
EQ 12.0 miles |
Strength
0:45 |
Group Swim
0:45
1500 yards |
Strength
0:45 |
Group Swim
0:45
1500 yards |
Bike
3:10
47.0 miles |
Rest Day |
3000 |
59.0 |
0 |
6:55 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
24 |
11-Apr
|
Group Swim
0:45
1500 yards
Run
0:30
3.0 miles |
Strength
0:45
Run
0:30
3.0 miles |
Strength
0:45 |
Bike
1:00
EQ 15.0 miles |
Strength
0:45 |
Bike
2:30
34.0 miles |
Rest Day |
1500 |
49.0 |
6.0 |
7:30 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
5X1" HI |
|
|
|
|
|
|
|
25 |
18-Apr
|
Group Swim
0:45
1500 yards |
Strength
0:45
Run
0:30
3.0 miles |
Group Swim
0:45
1500 yards
Run
0:30
3.0 miles |
Strength
1:00
Run
0:30
3.0 miles |
Group Swim
0:45
1500 yards
Run
0:55
5.5 miles |
Bike
2:00
EQ 28.0 miles |
Run
1:00
5.7 miles |
4500 |
28.0 |
20.2 |
9:25 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
5X1" HI |
|
|
|
|
|
|
|
26 |
25-Apr
|
Group Swim
0:45
1600 yards |
Strength
1:00
Run
0:30
3.0 miles |
Run
0:30
3.0 miles |
Run
1:00
5.7 miles |
Group Swim
0:45
1500 yards
Run
0:30
3.0 miles |
Run
1:00
5.7 miles |
Run
1:00
5.7 miles |
3100 |
0 |
26.1 |
7:00 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
184 |
|
|
Comments |
|
5X1" HI |
|
|
|
|
|
|
|
27 |
2-May
|
Strength
1:00
Run
0:30
3.0 miles |
Run
1:00
5.7 miles |
Group Swim
0:45
1500 yards |
Run
1:00
5.7 miles |
Strength
0:45 |
Run
1:00
5.7 miles |
Run
1:00
5.7 miles |
1500 |
0 |
25.8 |
7:00 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
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|
|
|
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|
Comments |
|
|
|
|
|
|
|
|
|
28 |
9-May
|
Strength
0:45 |
Run
1:00
5.7 miles |
Group Swim
0:45
1500 yards
Run
0:30
3.0 miles |
Run
1:00
5.7 miles
Run
0:30
3.0 miles |
Group Swim
0:45
1400 yards |
Rest Day |
Rest Day |
2900 |
0 |
17.4 |
5:15 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
Toothache |
|
|
|
29 |
16-May
|
Rest Day |
Bike
1:00
EQ 13.0 miles |
Bike
1:00
EQ 15.0 miles |
Bike
0:50
EQ 13.0 miles |
Run
0:30
3.0 miles
Run
0:30
3.0 miles |
Run
1:00
5.7 miles |
Run
1:00
5.7 miles |
0 |
41.0 |
17.4 |
5:50 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
Start antibiotic |
EZ |
Ladder T1-T6 |
|
|
Sweat Test
60-62 degrees
cloudy
Weight loss 2.8 pounds |
Track
10X200 |
|
|
30 |
23-May
|
Bike
0:30
EQ 7.0 miles |
Run
0:42
4.0 miles |
Bike
0:45
EQ 12.0 miles
Run
0:27
3.0 miles |
Bike
0:45
EQ 10.0 miles |
Group Swim
0:45
1400 yards |
US Coast Guard Duathlon
Run 2.0
Bike 12.0
Run 2.0
1:15 |
Bike
18.0
1:15 |
1400 |
41.0 |
11.0 |
5:39 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
EZ Recovery |
Light run with hill bounding Walk 1'
every 10' |
1X3', 1X4', 1X5'
intervals hard
Tension 6-10
Balance EZ |
EZ Recovery
End antibiotic |
|
|
EZ Recovery |
|
|
31 |
30-May
|
Rest Day |
Run
1:00
5.5 milesOW Swim
1:00
3000 yards |
Bike
1:00
EQ 15.0 miles |
Run
1:00
5.5 miles |
Rest Day |
Bike
1:20
19.0 miles |
Bike
1:25
19.0 miles
Run
0:50
4.7 miles |
3000 |
53.0 |
15.7 |
6:35 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
Track
12X200Last interval 47" |
EZ Recovery |
Track
12X200Last interval 42" |
|
|
|
|
|
32 |
6-Jun
|
Strength
0:45OW Swim
1:00
3000 yards
|
Run
1:00
5.5 miles |
Bike
0:45
EQ 12.0 milesOW Swim
1:00
3000 yards |
Run
1:00
5.7 miles |
OW Swim
1:30
4500 yards |
Bike
3:00
38.0 miles |
Run
1:00
5.5 miles |
10,500 |
50.0 |
16.7 |
11:00 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
Track
12X200Last interval 46" |
|
|
|
|
Treadmill
WU 0:30
Negative split 0:30 |
|
|
33 |
13-Jun
|
Rest Day |
Rest Day |
OW Swim
1:40
4800 yards |
Rest Day |
Run
0:30
3.0 miles |
Run
0:30
2.0 miles |
WU Run
1.75 miles
0:15
WEBSTER TRI
Relay
Run
0:24
2.75 miles
Bike
0:50
15.0 miles |
4800 |
15 |
9.5 |
4:09 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
Swim the lake
2.7 miles |
|
4 Strides
(Horrible run. Lungs felt congested) |
WU 10'
Sprints on grass
6X175
Breathing better |
|
Taper Week |
|
34 |
20-Jun
|
Rest Day |
Run
0:30
3.0 miles |
Rest Day |
Rest Day |
Rest Day |
Rest Day |
Rest Day |
0 |
0 |
3.0 |
0:30 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
Mid Year Reset and GO! |
|
35 |
27-Jun
|
Rest Day |
Run
1:00
5.7 miles |
Group Swim
0:45
1500 yards |
Run
0:50
4.0 Miles |
Group Swim
0:45
1500 yards |
Run
1:00
5.5 miles |
Rest Day |
3000 |
0 |
15.2 |
4:20 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
Hill Repeats
5X1:50 |
|
11X200
Max HR 175
|
|
|
|
36 |
4-Jul
|
Run
1:00
5.7 miles |
Bike
1:20
20.0 miles |
Group Swim
0:45
1500 yards |
Run
1:00
5.5 miles |
Group Swim
0:45
1500 yards |
Run
0:52
4.5 Miles
Strength
2:00 |
Bike EZ
1:00
10 miles
Strength
1:00 |
3000 |
30.0 |
15.7 |
9:42 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
Tempo |
|
|
12X200 |
|
Hill Repeats
6X1:30 |
|
|
|
37 |
11-Jul
|
Rest Day |
Bike
0:45
EQ 12.0 miles |
Group Swim
0:45
1500 yards |
Run
1:00
5.7 miles |
Group Swim
0:45
1500 yards |
Hike
3:00 |
Rest Day |
3000 |
12.0 |
5.7 |
6:15 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
38 |
18-Jul
|
Rest Day |
Rest Day |
Group Swim
0:45
1500 yardsBike
1:00
15.0 miles |
Run
1:00
5.7 miles |
Group Swim
0:45
1500 yards |
Rest Day |
Run
1:05
6.0 miles |
3000 |
15.0 |
11.7 |
4:35 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
Deary course |
|
|
|
10X400
02:12-01:56
Sets of 4 descending with 1' RI
HR not dropping on last 2 so stopped |
|
|
39 |
25-Jul
|
Group Swim
0:45
1500 yards |
Run
1:00
5.7 miles |
Group Swim
0:45
1500 yards |
Bike EZ
0:10
2.0 miles |
Run
0:30
3.0 miles |
DEARY TRI
1:20
Swim-300 yards
Bike-13.0 miles
Run-3.1 miles |
Run
0:40
3.5 miles |
3300 |
15.0 |
11.8 |
6:10 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
Test bike |
4-5 strides |
1st in age group out of 4. 24th overall out of 92. |
16X100
Not recovered |
|
|
40 |
1-Aug
|
Group Swim
0:45
1500 yards |
Run
1:00
5.7 miles |
Group Swim
0:45
1500 yards |
Run
1:25
7.8 miles |
Group Swim
0:45
1500 yards |
Rest Day |
Run
1:21
7.8 miles |
4500 |
0 |
21.3 |
6:01 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
Actual run time 0:58
Run10 minutes then walk 30 seconds |
|
|
|
|
72 degrees and rain
Good run! |
|
|
41 |
8-Aug
|
Group Swim
0:45
1500 yards |
Run
1:00
5.5 miles |
Group Swim
0:45
1500 yards |
Run
1:00
5.7 miles |
Run
1:00
5.7 miles |
Rest Day |
Rest Day |
3000 |
0 |
16.9 |
4:30 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
12X200 |
|
56:23 |
56:45 |
|
|
|
|
42 |
15-Aug
|
Group Swim
0:45
1500 yards |
Run
0:40
4.0 milesBike
1:30
25.0 miles |
Run
0:40
4.0 miles |
Run
0:40
4.0 miles |
Group Swim
0:45
1500 yards |
Run
0:40
4.0 miles |
Run
1:00
5.0 miles |
3000 |
25.0 |
21.0 |
6:40 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
Intervals
4x200-50-55"
2x400-1:57-2:00
1x800-4:05
2x400-1:55-1:57
4x200-47-53" |
|
|
43 |
22-Aug
|
Rest Day |
Run
1:00
5.7 milesBike
2:00
32.0 miles |
Group Swim
0:45
1500 yards |
Run
1:00
5.7 miles |
Rest Day |
DKH Tri (Relay)
Swim 800 yards
0:15 |
Rest Day |
2300 |
32.0 |
11.4 |
5:00 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
44 |
29-Aug
|
Run
0:30
3.0 miles |
Run
1:00
5.7 miles |
Run
0:30
3.0 miles |
Run
0:40
4.0 miles |
Run
1:17
7.8 miles |
Run
0:57
5.7 miles |
Rest Day |
0 |
0 |
29.2 |
4:54 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
Fatigue run
Stumps for legs |
|
|
|
45 |
5-Sep
|
Charlton Old Home Day Road Race
0:47
5.0 miles |
Rest Day |
Bike
0:30
EQ 8.0 miles |
Bike
0:55
EQ 15.0 miles |
Group Swim
0:45
1300 yards |
Rest Day |
Rest Day |
1300 |
23.0 |
5.0 |
2:57 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
1X10' WI |
3X10' WI |
|
|
|
|
|
46 |
12-Sep
|
Group Swim
0:45
1500 yards |
Run
1:00
5.7 miles |
Group Swim
0:45
1200 yards |
Run
1:00
5.7 miles |
Bike
0:35
EQ 8.0 miles |
TDD TRI
1:15
Swim-400 yards
Bike-11.0 miles
Run-3.2 miles |
Rest Day |
2700 |
19.0 |
14.6 |
5:20 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
47 |
19-Sep
|
Group Swim
0:45
1300 yards |
Run
1:20
7.8 miles |
Group Swim
0:45
1300 yards |
Bike
0:30
EQ 8.0 miles |
Run
1:33
9.0 miles |
Bike
1:00
EQ 15.0 miles |
Run
1:45
10.0 miles |
2600 |
23.0 |
26.8 |
7:38 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
Felt the last mile |
|
R9'/W1' Intervals
80 degrees at the finish. |
|
|
48 |
26-Sep
|
Group Swim
0:45
1300 yards |
Rest Day |
Group Swim
0:45
1300 yards |
Bike
0:30
EQ 8.0 miles |
Rest Day |
Run
1:00
5.7 miles |
Run
1:00
5.7 miles |
2600 |
9.0 |
11.4 |
4:00 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
|
|
|
|
|
|
49 |
3-Oct
|
Rest Day |
Rest Day |
Group Swim
0:45
1500 yards |
Run
1:55
11.0 miles |
Group Swim
0:45
1300 yards |
Rest Day |
Rest Day |
2800 |
0 |
11.0 |
3:25 |
|
Sleep |
|
|
|
|
|
|
|
Total Sleep |
|
|
AM HR |
|
|
|
|
|
|
|
Weekly Comments |
|
AM Weight |
|
|
|
|
|
|
|
|
Comments |
|
|
|
