Registered: May 03, 2005
Location: Reston, US
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Friday, Apr 24, 2015
Swim 49 min, 2700.0 yds
pretty crappy day. Found groove on warmup and finished in 8:06, pretty easy. then full drills. main Set: 5 x 100 fins in 1:18 on 1:45. 4 x 50 cool down.
Thursday, Apr 23, 2015
Run 42 min 18 sec, 5.0 mi
fartlek run on treadmill. Would have liked to run faster but was simply too tired.
Bike 1 hr, 21.0 mi
Body felt fine but lack of sleep has caught up with me. Pretty tired all day. Time was tight so I had to mix it up. 10min warmup level 12, then 10 x 3min @265 watts with 2min recovery at 180watts. 2 min cool down. Went straight short brick run.
Wednesday, Apr 22, 2015
Swim 47 min, 2600.0 yds
Pretty shitty but hard. Opening 500 in 8:06, then drills. Main set: 5 x 100fins in 1:16/7 on 1:45, then 10 x 50 free in :41-:42 on 1. 100 cool down. pretty tired at end. Not feeling the easy groove.
Run 1 hr 1 min 50 sec, 7.5 mi
Progression from 7.0 to 7.7 then did last half mile at LT (9.0mph). .25mi cool down.
Bike 1 hr, 20.0 mi
Prpgression ride. 10min Level 12-16, then on-leg drills and some high cadence spin ups. Legs felt dead early but got better with workout. Went straight to brick run.
Tuesday, Apr 21, 2015
Swim 46 min, 2600.0 yds
Really shitty start with 8:08 opening 500 but did full drills and started to feel groove. Main Set: 20 x 25 band, buoy, and paddles in :19 on :30; then 5 x 100 with fins in 1:17-1:18 on 1:45. the 4 x 25 in :19 cool down.
Bike 2 hr 11 min, 37.0 mi
Easy warm up and cool down but really hard RBC#1 session. First loop had major VO2max intervals while second loop was more steady state LT workout. pretty tough.
Monday, Apr 20, 2015
Run 1 hr 54 sec, 7.5 mi
Progression run on treadmill. 7-7 for first mile then added .1 every 1/2 mile. Finished at 7:00 pace. .1mi cool down. Legs felt better. Needed recovery. Adductor not so bad.
Other 1 hr
full compliment of weights. Really worked core harder than normal. Took it easy on upper body but worked legs pretty good.