Friday, June 29, 2007

Rest Day

RHR = 51

Thursday, June 28, 2007

Endurance Swim
3150 M

• 400 warm up
• 14x25 drill r:10
• Main set= 100 steady r:20, 5x100 holding 2:00-2:05 (on 2:20), 100 r:20, 4x100 holding 1:55-2:00 (on 2:15), 100 r:20, 3x100 holding 1:50-1:55 (on 2:15).
• 100 EZ
• 400 kick
• 4x75 pull set
• 50 cool down

Cycling: Endurance Miles
02:20:00
Steady State Intervals
3 x 00:12:00 with 00:08:00 recovery

Map/splits to follow

RHR = 50

Wednesday, June 27, 2007

Endurance Run

• 15 min warm-up,
• 4x 1 mile intervals at 10k race pace (~6:50-7:15), rest 4 min between intervals
• 4x400 at 10k race pace (6:45-7:10 pace)

RHR = 52

Tuesday, June 26th

Swimming: Endurance Swim
3800 m

• 800 warm up
• 500 swim choice
• 300 drill by 25 = 25 6-count/25 triple swtich/ 25 build/ 25 backstroke
• 5x500 at moderate pace r:1 min between intervals
• 6x50 fast
• 200 cool down

RHR = 49

Monday, June 25th

Recovery Miles: Cycling
01:00:00

Easy ride with Jamie

RHR = 50

Sunday, June 24th

BRICK

Cycling: Endurance Miles

• 03:00:00
• Tempo Intervals
• 3 x 00:15:00 with 00:10:00 recovery

Running:
00:30:00





Only data for the run. Bike data was messed up. May need to watch pacing off the bike at Vineman as my tendency may be to run too fast at first.

Saturday, June 23

Endurance Run
02:30:00

Average Pace 8:23

Only 5 weeks until Vineman

Friday, June 22

Rest Day
(Finally!)

RHR = 53

Thursday, June 21, 2007

Endurance Swim:
2600 M

• 400 WU
• 14x25 drill
• Main Set= 150 r:15, 6 x 75 r:10, 150 r:15, 4 x75 r:10, 150 r:15, 2 x 75 r:10*on the 75's even= easy/ medium, odds= fast
• 50 eazy swim
• 150 kick with fins on back
• 5x50 pull
• Cooldown

Cycling: Endurance Miles
02:05:00

• Steady State Intervals
• 4 x 8 min with 6 min recovery

Comments: Much better SS Intervals than yesterday. I rode to El Derodo Park where they hold criterium races in the summer. The road has been repaved and is for the most-part obstacle free. There is very little traffic there in the morning so I pretty much had the course to myself. Much better than trying to do the intervals along Coast Highway -- no cars, no traffic signals, no potholes! It was so much easier to go faster. You can check out my times and HR by clicking on the Motion Based link. Although the ride ended up being around 2 hours as opposed to the scheduled 1 1/2 hours, I think it was worth it.

RHR = 49

Wednesday, June 20th

Cycling: Endurance Miles

• Steady State Intervals
• 3 x 00:12:00 with 00:08:00 recovery

Comments: Had a difficult time getting HR up to SS.

RHR = 51

Tuesday, June 19th

Endurance Swim
2150M

• 400 Warmup
• 8 x 50 Drill
• 6 x 200 at 3:50 r:20
• 150 Easy Swim

Endurance Run

• 15 min Warmup
• 4 x 1 mile intervals at 6:50
• 4 x 440 yards at 6:45
• Cool down

RHR = 51

Monday, June 18th

Cycling: Recovery Miles
01:00:00

Core Workout

RHR = 56

Sunday, June 17th

Endurance Run
02:00:00 (14 miles)

• Fartlek Intervals
• 1 min pickup every 7 min

RHR = 56

Saturday, June 16th

Cycling: Endurance Miles

06:00:00

• Tempo 00:45:00

Bike to Run Brick

Run: 00:15:00

RHR = 51

Friday, June 15th

Cycling: Recovery Miles
01:00:00

RHR = 49

Thursday, June 14th

Endurance Swim
2100 M
21 x 100 M on 00:02:00


Endurance Run
01:10:00
(Bolsa Chica to Huntington Beach)

RHR = 53

Wednesday, June 13th

Rest Day

Tuesday, June 12

Brick

Cycling: Endurance Miles
02:00:00

Runninng: Endurance Miles
00:15:00

RHR = 49

Monday, June 11

Endurance Swimming

• Warm-up: 200 swim choice
• Swimming Drills: 6 x 50 (25 drill-25 swim)
• First 2 x 50: catchupSecond 2 x 50: fistsThird 2 x 50: finger tip drag (ftd)
• Pace swim = 20x50 (r:5-10 sec - odds= 5 sec, evens= 10 sec)
• Pull Set: 3 x 150 r: 15

RHR = 50

Sunday, June 10th

Endurance Run
02:00:00

Stretching

Saturday, June 9th

Endurance Miles
03:00:00

Endurance Run
00:30:00

• Run Hill Intervals (5 x 1 min. w/1:30 rest)

Stretching

RHR = 53

Friday, June 8th

Endurance Swim
2400 M

• 400 WU
• 7x50 drill (25 non-free/ 25 free catch-up)
• Main set= 1500 straight swim sighting 1 time every 25
• 4x25 build to max
• 100 CD

RHR= 49

Thursday, June 7th

Endurance Swim
2600 M

• 500 WU
• 14x25 drill (25 r-arm, 25 l-arm, 25 fre build, 25 catch-up)
• Main set= 50 easy r:10, 2x200 at LT on 4:20 interval, 50 easy r:10, 2x150 at LT on 3:05, 50 easy r:10, 2x100 at LT on 2:10 interval, 50 easy r:10, 2x50 at LT on 1:05
• 100 EZ swim
• 400 pull
• 50 CD

Cycling: Endurance Miles
01:00:00

RHR= 51

Wednesday, June 6th

Endurance Run
01:00:00

• SS Run
• 4 x 8 min w/ 5 min recovery
• Ave pace 7:25

Yoga

RHR = 53

Tuesday, June 5th

Endurance Swim

2750M

• Warm-up (800) 4x (50 swim, 50 drill 50 backstroke, 50 choice)
• Main set: (1400) 4x (50 fast w/ 5 sec rest. 100 fast w/ 5 sec rest/ 200 tempo with 1 min rest)
• 50 on 1:05
• 100 on 2:10
• 200 at pace - 1 min full rest at wall befor next set
• Kick set 5x50 r:10-15
• Pull set: 4x100 r:10-15

Monday, June 4th

Rest Day

RHR = 53

Saturday, June 2nd

Cycling: Endurance Miles
05:00:00

• Power Intervals:
• 5 x 00:02:00 w/ 2 min recovery

Endurance Run:
00:30:00

• Run Hill Intervals:
• 5 x 00:01:00 w/00:01:30 recovery

RHR = 53

Friday, June 1st

Recovery Run
00:30:00

RHR = 53

Thursday, May 31st

Swim:

300 m warm up
7 x 50 drill
2 x (25-50-75-100-100-75-50-25) w/10 sec rest
kick set 2 x 75
cool down 50m

Cycling: Endurance Miles
01:00:00 (on trainer after work in everning

RHR = 53