Triathlon Training, day 95
Masters Swim Class Class was canceled for today, but our coach was nice enough to leave a workout for us on the white-board by the lap pool at Lifetime Fitness. Details
Duration: 01:10 Distance: 3500 yd
Dec 312009
Dec 302009
Triathlon Training, day 94
Track Workout
Did this workout in the evening at the Atascocita High School track.
Description
Warm up then run 2 miles at tempo followed immediately by 400 at LT!
Details Note that the distances indicated came from the Garmin foot pod. I don’t use the GPS during track workouts any more because the sampling rate is such that there are considerable errors in the recorded track.
| Split | Time | Distance | Avg Pace | Max Pace | Avg HR | Max HR |
|---|---|---|---|---|---|---|
| Warm Up | 00:10:46 | (3 laps) 0.83 | 00:12:55 | 10:05 | 101 | 124 |
| Run 2 mi @ Z2 | 00:16:50 | (8 laps) 2.03 | 00:08:18 | 06:55 | 142 | 148 |
| Run ΒΌ mi @ LT | 00:01:31 | (1 lap) 0.26 | 00:05:48 | 05:19 | 160 | 166 |
| Cool Down | 00:11:22 | (3 laps) 0.85 | 00:13:23 | 05:54 | 114 | 166 |
| Summary | 00:40:29 | 3.97 |
Dec 292009
Triathlon Training, day 93
Strength Training – NROL Strength 1/B (#3) Details
Duration: 01:03 Sets: 1. deadlift: 6/185, 1/215, 6/195, 1/225, 12/185, 15/175 2. SS1 - Romanian deadlift: 10/105, 10/105, 10/105 3. SS1 - static lunge: 10/105, 10/105, 10/105 4. AS1 - good morning: 10/115, 10/115 5. AS1 - incline reverse crunch: 10/BW, 10/BW
Masters Swim Class Details
Duration: 01:00 Distance: 2900 m
Dec 282009
Was supposed to do an easy 5 mile run today, but I canceled it due to some left knee and Achilles tendon pain. Be back tomorrow.
Dec 272009
Triathlon Training, day 91
Run Description
Run 3 mile recovery run (that is super easy; recovery heart rate range)
Details
Duration: 00:36 Distance: 3.01 mi
NROL Strength 1/B (#3) Details
Duration: 00:48 Sets: 1. Freemotion chest: 6/90, 1/110, 6/90, 2/100, 12/80 2. BB bent-over rows: 6/115, 2/135, 6/115, 1/140, 10/110 3. (AS1) close grip lat pulldown: 6/120, 6/120 4. (AS1) DB shoulder press: 8/35, 8/35 5. lower-body Russian twist: 10/BW, 10/BW
Dec 262009
Triathlon Training, day 90
Run – 22 miles Had a marvelous birthday run! Was pretty cool starting out.
| Split | Time | Distance | Avg Speed | Max Speed | Avg HR | Max HR | Calories |
|---|---|---|---|---|---|---|---|
| 1 (WU) | 00:10:00 | 0.64 | 15:42 | 11:43 | 96 | 106 | 45 |
| 2 (Z2) | 00:10:50 | 1.00 | 10:50 | 08:31 | 131 | 155 | 73 |
| 3 (Z2) | 00:21:58 | 2.00 | 10:59 | 08:42 | 123 | 140 | 170 |
| 4 (Z3) | 00:18:12 | 2.00 | 09:06 | 07:17 | 136 | 146 | 186 |
| 5 (Z2) | 00:21:45 | 2.00 | 10:52 | 08:08 | 127 | 136 | 144 |
| 6 (Z3) | 00:18:32 | 2.00 | 09:16 | 07:23 | 138 | 144 | 170 |
| 7 (Z2) | 00:22:29 | 2.00 | 11:15 | 08:09 | 129 | 140 | 131 |
| 8 (Z3) | 00:18:36 | 2.00 | 09:18 | 07:33 | 137 | 145 | 157 |
| 9 (Z2) | 00:23:47 | 2.00 | 11:53 | 08:27 | 127 | 137 | 108 |
| 10 (Z3) | 00:19:27 | 2.00 | 09:43 | 07:07 | 138 | 148 | 167 |
| 11 (Z2) | 00:24:39 | 2.00 | 12:19 | 08:59 | 127 | 136 | 108 |
| 12 (Z3) | 00:19:19 | 2.00 | 09:39 | 07:27 | 137 | 146 | 165 |
| 13 (Z2) | 00:12:54 | 1.00 | 12:54 | 09:10 | 125 | 142 | 51 |
| 14 (CD) | 00:05:00 | 0.28 | 17:56 | 12:46 | 109 | 128 | 10 |
| Summary (RUN only) | 03:52:28 | 22.00 | 10:40 | 08:04 | 131 | 155 | 1630 |
| Summary (WU, RUN, CD) | 04:07:35 | 22.92 | 10:48 | 07:07 | 129 | 155 | 1685 |
Dec 252009
Merry Christmas Everybody!
Triathlon Training, day 89
Today was supposed to be a rest day, but I was feeling extremely guilty about certain dietary excesses, so I thought I would get in a light workout today. The Lifetime Fitness in Atascocita opened at 15:00 today, and I got there right after that. Did 30 minutes on an Elliptical machine followed by about 55 minutes of upper-body strength training.
Dec 242009
Triathlon Training, day 88
Swimming – Masters class We ended up having a morning swim session since LTF was closing at 15:00 today. Details
Duration: 01:05 Distance: 3100 m
Dec 232009
Triathlon Training, day 87
Run – Track Workout Description
Track Work out ; warm up 800-1200; then run 5 x 1600 at tempo with 1:45 endurance between each; 1200 cool down
Details Had to run on treadmill due to weather. Could not get HRM transmitter to work, which is weird becuase I was using my new FR310XT equipment! So no HR data for this workout and I have no idea if I was in proper HR zones. Ended up wasting a lot of time trying to correct the situation and had to cut workout a bit short.
Dec 222009
Triathlon Training, day 86
Strength Training Description
NROL - Strength 1/A (#3)
Sets
1. squat - 6/245, 1/275, 6/255, 1/285, 12/255, 15/255 Super Sets 2. Bulgarian split squat - 15/25, 15/25, 15/25 3. step up - 15/60, 15/60, 15/60 Alternating Sets 4. back extension - 10/BW, 10/BW 5. swiss ball crunch - 10/BW, 20/BW
Swimming – Masters Class Details
Duration: 01:10 Distance: 3150