Will
Had to fight the rack monster & deal with no heat in the house. But got up and got it done!!
300 yard warmup
100 yard kick
100 yard drill
100 yard pull
3 x 400 yard swim (:45 sec rest after e... read more
- Miles:
- 3086 total / 189 in 2012
- Goal:
Been doing triathlons since 2005. Trying to get better. Half Iron Distance done last year...want to improve my time. 2008 & 201 Assault on Mt. Mitchell Finisher
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Entries
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swim
great Gold's Gym Pool 2000 yd 00:44 39:03 pace
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swim
great USCA Pool 1300 yd 00:29 39:42 pace
400 yd warm up
100 yd kick
100 yd drill
100 yd pull400 yd swim
200 yd cool down
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FIT
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FIT
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VELO
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swim
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VELO
great Northest Aiken County 38.3 mi 02:31 15.2mph pace
Longer ride today. Trying to get a base built. Hills and headwinds are good excuses. But the reason is 5 months of not being on the road
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VELO
great Tuesday afternoon route 25.76 mi 01:43 15.0mph pace
First long ride of the year and we had a novice rider with us. As the law of cycling goes....the wind was always in our face
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swim
great Gold's Gym Pool 2000 yd 00:41 36:28 pace
400 yd warmup
100 yd kick
100 yd drills3 x 400 yds :45 rest between sets
200 yd cool down
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RUN
great Gold's Cardio Cinema 6.5 mi 01:01 09:23 pace
A rainy day meant a run on the dreadmill. But I did get to catch the end of a good movie.
a 15 min warmup
several sets of 2-3 minutes at 8:27 pace at a 5% grade
some slower paced time after those ... read more -
swim
great Gold's Gym 2600 yd 00:55 37:09 pace
400 yd warmup
100 yd kick
100 yd kick10 x 200 yds :30 sec rest after each set
200 yd cool down
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FIT
9 mi 00:30 03:20 pace
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FIT
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swim
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RUN
great Neighborhood Hills 3.4 mi 00:29 08:31 pace
Warmup of 15 minutes
8 x 20 sec hill strides
5 min cool down -
swim
great Gold's Gym 2700 yd 00:57 37:01 pace
300 yd warmup swim
100 yd kick
100 yd drills2 x 800 yds (1 minute rest between sets)
1x 400 yds (sprint pace)200 yd cool down swim
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swim
great Gold's Gym Cement Pond 2400 yd 00:56 40:44 pace
500 yd warmup
100 yd kick
200 yd drill14 x 100 yd pull (7 sets with buoy & paddles; 7 sets buoy only) :20 sec rest between sets
200 yd cool down
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FIT
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RUN
great Gold's Gym Dreadmill 3.18 mi 00:30 09:26 pace
Treadmill Hills Training Program
15 min warmup in HR Zone 1 moving to Zone 2
2 x 5 min hills @ 5% grade in HR Zone 3(1 min walk between sets)
4 min cool down in Zone 1
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VELO
great First outdoor ride of 2012 18.07 mi 01:17 14.1mph pace
Awesome day to get out & ride. First time on my bike since Sept
Will
