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1. Eric
   swim
   good Short: 2600 (Sub-T-pace) 2675 yd 00:55 36:13 pace

   WU:
   200 easy swim.
   6 x 50 done as 25 scull, 25 count strokes.
   MS:
   1 x 800 at T-pace + 5 seconds per 100.
   8 x 100 (40”) descending. Start easy and finish at T-pace on last one.
   6 x 50 kick (15”) don... read more

   WU:
   200 easy swim.
   6 x 50 done as 25 scull, 25 count strokes.
   MS:
   1 x 800 at T-pace + 5 seconds per 100.
   8 x 100 (40”) descending. Start easy and finish at T-pace on last one.
   6 x 50 kick (15”) done as 25 huge splash, 25 no splash.
   CD: 5 minutes very easy.
   Total: 2600-2700

   2 months ago via Garmin

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2. Eric
   RUN
   great zone 2 with surges 8.58 mi 01:12 08:21 pace

   RUN PURPOSE; BUILD YOUR AEROBIC BASE AND ENDURANCE AND EXPERINCE DIFFERENT WORKLOAD FOR MUSCULAR ADAPTATION!
   Steady zone 2 run. But surge to upper zone 3 for 3 minutes every 20 minutes. Finish the ... read more

   2 months ago via Garmin

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3. Eric
   VELO
   good Speed Capacity: Tempo, long 23.51 mi 01:00 23.5mph pace

   PURPOSE: peak race preparation
   Long tempo. Warm up well, 20 minutes. MS: Then ride 50 minutes steady in the heart rate 3-5 zones. Non-stop. Flat course. Aero position. Smooth pedaling. 85-100 rpm. ... read more

   PURPOSE: peak race preparation
   Long tempo. Warm up well, 20 minutes. MS: Then ride 50 minutes steady in the heart rate 3-5 zones. Non-stop. Flat course. Aero position. Smooth pedaling. 85-100 rpm. Breathe easily.

   2 months ago via Garmin

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   • 

     Danielle S.
     Danielle S.

     i like the last sentence best :)

     2 months ago • Like

   • 

     Eric O.
     Eric O.

     Nothing easy about my breathing after 45 minutes in upper zone 3 / lower zone 4!

     2 months ago • Like

4. Eric
   RUN
   good Run off of the bike 1.91 mi 00:15 07:51 pace

   Best run off the bike in a long time!

   2 months ago via Garmin

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5. Eric
   swim
   2400yd swim 2400 yd 00:44 32:11 pace

   500 choice warm up
   8x50 w/:15 rest (25 kick/25 build)
   2x300 pull w/:30 rest (negative split @ 150 wall)
   4x50 w/:15 rest (strong effort)
   2x200 swim w/:30 rest (no walls/Turn @ the "T")
   300... read more

   500 choice warm up
   8x50 w/:15 rest (25 kick/25 build)
   2x300 pull w/:30 rest (negative split @ 150 wall)
   4x50 w/:15 rest (strong effort)
   2x200 swim w/:30 rest (no walls/Turn @ the "T")
   300 cool down
   *2400 total*

   3 months ago via Garmin

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   • 

     Kim F.
     Kim F.

     Nice work!

     3 months ago • Like

   • 

     Eric O.
     Eric O.

     Thanks Kim. About halfway through my WU I noticed that my goggles appeared to have developed a leak. Just the left eye. Did a little 1 eyed swimming :)

     3 months ago • Like

6. Eric
   RUN
   alright Intervals/Road: 5 x 7 minutes 7.47 mi 01:00 08:02 pace

   Run purpose: teach you body to buffer lactic acid and build strength.
   Warm up for 8-10 min in zone 2. Then run 5 X's 7 min in zone 4 or your 5k pace. 2 minute recovery between each. Cool down ... read more

   Run purpose: teach you body to buffer lactic acid and build strength.
   Warm up for 8-10 min in zone 2. Then run 5 X's 7 min in zone 4 or your 5k pace. 2 minute recovery between each. Cool down with an easy jog. Focus on good form and fast light feet!

   Meh run.

   3 months ago via Garmin

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7. Eric
   swim
   good Short: 2350 (200s variable pace) 2350 yd 00:43 32:01 pace

   WU: Build effort on each rep.
   100 swim, 50 kick, 100 swim, 50 kick, 100 swim.
   MS: Each numbered set is done non-stop as a 200.
   #1—100 easy, 50 mod, 50 fast (10”).
   #2—50 easy, 100 mod, 50 fast (20”)... read more

   WU: Build effort on each rep.
   100 swim, 50 kick, 100 swim, 50 kick, 100 swim.
   MS: Each numbered set is done non-stop as a 200.
   #1—100 easy, 50 mod, 50 fast (10”).
   #2—50 easy, 100 mod, 50 fast (20”).
   #3—50 easy, 50 mod, 100 fast (30”).
   #4—100 fast, 50 easy, 50 mod (20”).
   #5—50 fast, 100 easy, 50 mod (10”).
   #6—50 fast, 50 easy, 100 mod. (60”)
   Repeat #1, 2, 3.
   CD: 150 easy with drills.
   Total: 2350

   3 months ago via Garmin

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8. Eric
   VELO
   good Expresso - Bent Spoke 4.01 mi 00:11:50 20.3mph pace

   Speed (MPH): 20.0 Avg / 26.2 Max
   Power (Watts): 258 Avg / 508 Max
   Cadence (RPM): 99 Avg / 114 Max

   Good little recovery after my run.

   3 months ago

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9. Eric
   RUN
   good Zone 2 with surges on the tre... 9.24 mi 01:20 08:39 pace

   Nice relaxed run with surges. Good recoveries between surges.

   3 months ago

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10. Eric
    VELO
    good Endurance Stamina: AeT Steady... 36.7 mi 01:30 24.4mph pace

    Warm up 20-30 minutes. Then ride 1 hour steady at 20 beats per minute below your lowest zone 5 (lactate threshold heart rate). Observe power at this effort if you have a powermeter. What was your a... read more

    Warm up 20-30 minutes. Then ride 1 hour steady at 20 beats per minute below your lowest zone 5 (lactate threshold heart rate). Observe power at this effort if you have a powermeter. What was your average power for the steady state portion?

    Great ride- slow build to around 150HR and kept it there within a few BPM for the hour. Very small adjustments of resistance.

    3 months ago via Garmin

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11. Eric
    swim
    swim 2400 yd 00:50 36:59 pace

    6x50 @ 1:10 (descend stroke count 1-6)
    4x150 swim @ 3:00 (descend 1-4)
    6x50 pull @ 1:05 (breathing every 7 strokes)
    4x150 pull @ 2:55 (descend 1-4)
    6x50 @ 1:10 (non-free/free by 25)
    300 cool down (... read more

    6x50 @ 1:10 (descend stroke count 1-6)
    4x150 swim @ 3:00 (descend 1-4)
    6x50 pull @ 1:05 (breathing every 7 strokes)
    4x150 pull @ 2:55 (descend 1-4)
    6x50 @ 1:10 (non-free/free by 25)
    300 cool down (50 kick/100 swim, repeat)
    *2400 Total*

    3 months ago via Garmin

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12. Eric
    RUN
    alright Build Endurance: 1:15 (w/Surges) 8.69 mi 01:16 08:46 pace

    Was hoping to get outside- but more snow forced me back on the treadmill.

    3 months ago via Garmin

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13. Eric
    RUN
    great Skiing at King Pine 10.8 mi 02:48 15:34 pace

    3 months ago via Garmin   

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14. Eric
    FIT
    good short swim 00:47

    WU: 400 choice
    MS: 4x150 w/:30 seconds rest (kick/drill/swim by 50)
    4 x [100 build w/:20 seconds rest
    50 FAST w/:30 rest]
    50 easy
    300 pull (smooth)
    300 NO Walls
    CD: 100

    3 months ago via Garmin

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15. Eric
    RUN
    good Tempo: Negative Split 0:50 6.33 mi 00:50 07:54 pace

    Warm up and stay loose, gradually build into a steady zone two or conversational pace for 25 minutes. Then run the last 25 minutes pushing yourself to Zone 3 and 4. Its about the effort and learnin... read more

    Warm up and stay loose, gradually build into a steady zone two or conversational pace for 25 minutes. Then run the last 25 minutes pushing yourself to Zone 3 and 4. Its about the effort and learning to carry pace.

    Started off easy at just under 9:00 min/miles and bumped it up a bit faster for the first 25 mins. Finished at just under 7:30s and felt good.

    3 months ago via Garmin

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16. Eric
    RUN
    good Treadmill - z2 with z3 surges 7.83 mi 01:07 08:35 pace

    3 months ago via Garmin

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17. Eric
    VELO
    good Trainer - zone 3 speed 24.4 mi 01:10 20.9mph pace

    3 months ago via Garmin

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18. Eric
    swim
    good Short: 2525 (Pyramid) 2525 yd 00:48 33:25 pace

    WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
    MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recov... read more

    WU: 4 x 100 swim done as 25s each of kick, R arm only, L arm only, swim.
    MS: The even intervals are done at 5 seconds slower than 100 T-pace. The others are relaxed swims with good technique. Recoveries are in seconds within parentheses.
    100 (15”) 200 (20”) 300 (40”) 400 (60”) 300 (40”) 200 (30”) 100.
    CD: Easy combination of kicks and strokes for 10 minutes.
    Total: 2400

    3 months ago via Garmin

    • Comment

    • 

      Jake C.
      Jake C.

      Those pyramid sets are arse kickers.

      3 months ago • Like

    • 

      Eric O.
      Eric O.

      They sure can be Jake! I've had a variation of a pyramid on my schedule in the past. It is to do 10x25... with push-ups between each 25. Start with 1 and increase with each 25. I guess it's not a true pyramid b/c it doesn't come back down- but the workout could be adjusted. It's a killer. Those push-ups on the last couple 25s are killers!

      3 months ago • Like

19. Eric
    RUN
    alright Simulated half marathon 13.1 mi 01:42 07:48 pace

    SInce the race was canceled- I still wanted to get my distance in. Not a fan of doing that much distance or time on the treadmill- but I had no option with the snowy roads.

    3 months ago via Garmin

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    • 

      Jason G.
      Jason G.

      And looks like you did great!

      3 months ago • Like

    • 

      Eric O.
      Eric O.

      First (and last) place :)

      3 months ago • Like

    • 

      Sandra C S.
      Sandra C S.

      Nice job, Eric!

      3 months ago • Like

20. Eric
    swim
    1100 yard swim 1100 yd 00:26 40:59 pace

    Warm up with 100 easy and 100 moderate effort. Then swim 30 x 25 (20 sec rest on the wall after each). Effort should be moderately fast but sustainable for the entire workout. CONCENTRATE ON FORM O... read more

    Warm up with 100 easy and 100 moderate effort. Then swim 30 x 25 (20 sec rest on the wall after each). Effort should be moderately fast but sustainable for the entire workout. CONCENTRATE ON FORM ON EACH ONE! Cool down with a 50 kick using fins and 100 easy swim. (1100)

    3 months ago via Garmin

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