Jonny
4 x 500 with 1 min RI. I felt drained today until last set when I swan like a dolphin....strange !!!
- Miles:
- 1753 total / 259 in 2013
- Goal:
After Marathons and a few OD Triathlons was going Long Distance in 2013 - OUTLAW Ironman Triathlon. Back operation in Jan 2013 means this year is recovery only
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Entries
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swim
good 500's 2000 m 00:47 38:02 pace
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FIT
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VELO
good Power session 14 km 00:30 17.4mph pace
10 min warm up, 1 min hard (5) 1 min easy x 5 reps, 5 min mid (3), 5 min cool down. Legs feel weak but cardio good
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swim
good 30 min timed swim 1500 m 00:35 37:33 pace
1300 in 30 min followed by 5 min cool down. Arms failed me after about 1k as still heavy from yesterday's 2k !
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swim
good 2km swim 2000 m 00:47 37:58 pace
Straight out 2km swim at 7/10 effort happy with the pacing other than last 500 which dipped abit. Pool mate said 49 efficacy so improvements been made
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VELO
good Static Bike 26.9 km 01:00 16.7mph pace
10 min warm up, 40 min maintaining 70-75% HR 10 min cool down
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VELO
good 60 Min Turbo 26.7 km 01:00 16.6mph pace
Meetings ran over so missed Lunchtime Lane Swim so jumped on Turbo instead - 10 min Warm up, 40 min maintaining 75% HR, 10 min cool down bring HR back to 60%
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FIT
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VELO
great Quick 30 min high tempo 13.1 km 00:30 16.3mph pace
5 min warm up, 10 min medium, 5 min hard, 90 full out, 5 min medium and cool down to 30 min
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VELO
good Static bike 26.6 km 01:00 16.5mph pace
Steady afternoon hour whilst watching the highlights from last weeks Triathlon
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swim
good 2k 2000 m 00:51 41:07 pace
Was aiming at 50 min but will take it (750 x 2 1 min RI, 250 X2 30 sec RI)
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VELO
great Static Bike 23.5 km 00:50 17.5mph pace
Upped the resistance for the middle 10 and worked harder for the 10 either side of that.
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swim
great 50 plus 10 1500 m 00:37 39:41 pace
Todays swim was much better than yesterday did Straight out 50 lengths in 30.05 followed by 10 slow and steady
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swim
good 30 min swim 1200 m 00:30 40:14 pace
6 x 200m with minimal RI in between. Bit of a splashithon not very good technique if I am honest
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VELO
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VELO
Static Bike 18 km 00:40 16.8mph pace
Gentle spin on bike for 2nd session of the day as I cut swim short as pool was just too crowded
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swim
alright 50 Lenghts 1250 m 00:30 38:37 pace
Pool was so busy was like a open water session, sighting every few strokes for slow swimmers in fast lane (why do they do that?!?!) still 2 x 500m 1 x 250 but did cut it short by 20 mins when 2 mor... read more
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swim
good 60 Lengths 1500 m 00:45 48:16 pace
350m Warm up, Rest, 750m Main Set (17.00m), Rest, 400m Closing Set -
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VELO
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swim
good 30 min swim 1250 m 00:30 38:58 pace
Straight out 30 min swim. Tired after 750/800m so had 30 sec rest before going again. Guess i am about 150 m short of where I would normally be but good to get some distance in again
Great Miles!
30 days ago • Like