Friday 26 December 2008

7am Swim 3900 yd, 72 min, weightlifting; 1:20pm Spin bike ride 120 min
3,2,1
4 x 100 IM K on 2:15
5 x 100 IM on 1:45
6 x 100 Fr P on 1:30
mainset 6 x 200 Fr (@RPI 8)on 3:10 - 237, 37, 37, 38, 38, 37
100ez
mainset 4 x 50 Fr sprint on 60 - 33, 33, 34, 33
300SD

Spin bike ride 2 hours
first 60 min HR134/125
next 55 min HR138/131
overall HR138/127; 1238 cal

Thursday, 13 November 2008

6am Swim 2500 yd, 45 min; 4pm Exercise Bike 60 min, 19.64cal;

3,2,1

200 Mtn Fr P on 45/50

main set: 5 x 200 Fr on 3:00 - 247, 244, 243, 240, 238

3 x 100 K RI10, Fly, Fr, Br

200SD

4pm Exercise Bike 60 min @ Recovery effort

Plan: ride at HR 110-119
5 min w.u. / 5 c.d.
50min at recovery - HR121/112
477 cal

Recovery week - keeping swim yards to 2500 each of the 3 workouts.

Thurs. 30 October 2008

7:15am Swim ~3300yd, 8:30am Exercise bike 90 min, 29+ miles; 5:30pm Run 3.04 miles, 30:22
3,2,1
main sets:
6 x 200 Fr desc, alt 50 mod, 50 H on 3:10 - 247, 46, 45, 44, 43, 42
8 x 100 Fr on 1:25 - 119, 19, 19, 19, 19, 18, 17, 16
10 x 25 Fr sprint on 35 - all :15

Exercise Bike (Cybex)10 min w.u.
1:15 @aerobic (120-132)
HR133/125
5 min c.d.
overall HR133/122; 880 cal

Run 3.04 miles, 30:22
w.u. ~12 min - walk, jog, walk Cali dog
3 mile run 30:22
splits - 15:19, 15:02
5 min walk c.d.

Thursday, 21 February 2008

Slept 7 hours
6:10am Swim 3,100 yd, 55min; lunch run 5 miles, 51:25
3,2,1
5 x 200 Fr alt 100 P w/buoy, 100 S on 3:00
9 x 50 K on 1:10 alt Fly, Br, Fr
200 Dbl Mtn on 45/50
50ez
Almost a week since I last swam. Was pretty slow today: ~1:25/100. Very uncrowded. Feeling better after half marathon. Back still hurts. Will run at lunch.

lunch run 5 miles, 51:25
HR ave 128; ~500 cal
Run 5:00, walk :30
Don't over do it on speed. First major run since half marathon. Tried to take it somewhat easy.

Thursday, 20 December 2007

6:40am Swim 2400 yd, 44 min
3,2,1
100 Mtn IM on 60/50 - 100IM 124
200 Mtn Fr P w/buoy on 45/50
50 ez
4 x 200 Fr on 3:00 - 247,245,243,243
50ez
feeling a bit slow

Lunch Run 4 miles - 40:04
HR max 150, ave 138; 464 cal
Zone 3- 8:29, 4- 30.28
Purposely ran slower, trying to keep HR at 141 or below. First time trying to control effort thru heart rate.