Site:
http://www.elitesportschiro.com
Miles:
17152 total / 0 in 2018
Goal:

KQ plan to go back to Louisville IM... high goal of 9 hrs and 15 mins(swim 1hr, bike 4:45, run 3:25 with 5 mins added for transition time. BOOM time to train

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Messenger logged 17152 miles.

Last workout 7 months ago. Help get them back on track!

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  • This Week time period

Entries

  1. RUN

    10 min warm up
    1 mile - 5:50
    1 mile - 5:50
    1 mile - 5:30
    1 mile - 5:08

    30plus min bike warm up and cycling recovery btw miles

  2. RUN
    West y 5.25 mi

    1.25 warm up
    3 mile repeats with cyclingrecovery (5:30, 5:20, 5:12)
    4 quarter mile repeats at 12.4 mph

  3. swim
    2500 yd

    Main set 10x100 all sub 1:15

  4. RUN
    West Y 5.6 mi 00:36 06:25 pace

    15 min bike warm up

  5. RUN
    Shit is getting real part 2 1.6 mi 00:12:00 07:30 pace

    Work up to race pace with some strides. Less than 24 hrs until start time

  6. VELO
    Shit is getting real part 1 12 mi 00:36 20.0mph pace

    Easy spin with some short threshold and Suprathreshold

  7. VELO
    Tr 17 mi 00:50 20.4mph pace

    Legs are feeling froggy

  8. swim
    T_minus 5 days 1900 yd 00:40 37:03 pace

    5-10 minute weight (shoulder work)
    350 warm up
    200 drills
    5x200 mod-hard (<2:40) 45 sec rest
    350 cd

    Ran in to a cpl IM legends (C.Culp & Andy S) and felt like I got some good pep talk

  9. Welcoming a day of rest. Well other than the full day of work it is a day off any scheduled training. #raceweek

  10. RUN
    1 Week to Louisville 8.5 mi 01:10 08:14 pace

    1 mile warm up
    10 min correctives
    61 min 7.5
    15 min stretch core

  11. swim
    2850 yd 00:48 29:38 pace

    350 warm up
    300 drills
    4 x 200 rpe6 (sub3min) 5 sec rest
    6 x 150 rpe8 (sub2min) 30sec rest
    5x50all out <35sec
    250 cd