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2008 Workout LogSwimmeters

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Continued on Specific Preparation Tab Bikemiles

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Runmiles

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Othertime

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Base - Week 1DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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1/21- 1/26Monday

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CoreAA30100Homeeasy core/full body....just getting body moving

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Goals (time or distance)TuesdayBikeE13512350Gymeasy..just using muscles

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CoreAA5Gym

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Swim - 2 x 30WednesdaySwimE1321100345PoolNot a bad swim....still weak and body still hurts

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Bike - 2 x 40

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Run - 2 x 20Thursday

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Other - 2 x 10

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FridayBikeE1309.45340Gym90+ average RPM

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CoreAA1550Gymfeeling stronger (slightly) and balance is coming back

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SaturdayRunE1272.36153388Arrow Park LoopBack really hurt..lungs hurt..slow...not a great..first run in 2 months...urg!!

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1741573

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Week Totals2.9 hr

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Sport TotalsTimeDistance

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Swim (m)321100

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Bike6521.5

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Run272.36

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Other55

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Base - Week 2DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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1/28 - 2/2MondaySwimE2311100345Poolgood...building

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CoreAA50250Gymfull body..light weight or body weight

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Goals (time or distance)TuesdayST BikeS1359.7345Gymone leg drills

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M - Core (60)WednesdayRunE1272.41154411Arrow Park Loopback better, but still sore...progress, but not much..still way off target

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Tue - Bike (40)

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Wed - S (30) R (30)ThursdayCoreAA50250Gymfull body

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Thur - Core (60)

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Fri - Bike (40)FridayST BikeE24014445Gym

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Sat - R (30) S (30)

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SaturdaySwimE2351200350Pool

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RunE1302.51148354Arrow Park Loop

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Week Totals2982750Not a bad week. Off target time and distance but building

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4.9 hr

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Month To-Date TotalsTimeDistance

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Swim (m)662300

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Bike7518.7

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Run574.92

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Other100

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Base - Week 3DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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2/4 - 2/9MondaySwimE2411450472Poolhard effort, but gaining endurance

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RD RunS1343153509IBM RoadIntervals....BPH high but RPE low...maybe from swimming??

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Goals (time or distance)TuesdayCoreAA65518Gymnew full body routine....need to split into to days.

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M - R (30) S (30)WednesdayRD RunE2383.2151500Arrow Park Loopfelt good...hard to go slow, but NO threshold work...maybe it was good due to more water and good nutrition???

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T - Core (60)

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W - R (30) S (30)ThursdayBikeS1319.7350GymRPM intervals

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TH - B (30)

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F - C (60)FridayRestfelt like I was getting a cold so I took it easy

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S - B (40) R (40)

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SaturdayRD BikeE2 (Brick)519.88134539Deer Creek CanyonGood ride..up hill grade....took it slow

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RD RunE1 (Brick)282.4142413Deer Creek CanyonSlow run..legs hurt...first brick of season

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Week Totals2883301

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4.8 hr

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Month To-Date TotalsTimeDistance

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Swim (m)411450

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Bike8219.58

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Run1008.6

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Other65

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Base - Week 4DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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2/11 - 2/16MondayRD RunE2272.44411Arrow Park LoopShins hurt..I think I have DOMS

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Goals (time or distance)TuesdayCoreAA38250Atlantalight core work in my hotel room

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SwimWednesday

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Bike

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RunThursdayRD RunE2404Atlantanice to run at sea level...

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Other

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Friday

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SaturdaySwimE3471800675Poolgood swim

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1521336

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Week Totals2.5 hr

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Month To-Date TotalsTimeDistance

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Swim (m)471800

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Bike

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Run676.44

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Other38

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Base - Week 5DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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2/18 - 2/23MondaySwimE (form)491800675Poolworked on form and longer sets..used paddles for 10 laps (no legs)

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RD RunS1312.95146466Arrow Park Loopeasy run with some 20-30 sec intervals

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Goals (time or distance)TuesdayCoreAA45250Gym

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BikeE1309.3300Gym

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M - S (40) R (30)WednesdayRD RunE2393.5154552Arrow Park Loopeasy run..getting a small cold

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T - B (40) C (40)StrechAA20Homefull body strech

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W - S (40) R (30)ThursdayBikeS14514510Gym

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TH - C (60)

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F - B (40)FridaySwimE2481800675Poolhard swim...I was really tired, but at least I did the meters.

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S - S (30) R (40)CoreAA69510Gymfull body "session 2" work out

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SaturdayTR RunE3565.02135791Chatfieldgood run...hannah came and it was fun

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432

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Week Totals7.2 hr4729good week...longer time and distance...need to work on bike

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Month To-Date TotalsTimeDistance

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Swim (m)973600

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Bike7523.3

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Run12611.47

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Other134

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Base - Week 6DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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2/25 - 3/1MondayRD BikeE36817.23142863Wadsworth

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Goals (time or distance)TuesdaySwimS131900350Pool12 x 25m sprints

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RD RunE1272.5350Rampart Rangeran to safeway with hannah

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M - S (40) R (30)WednesdayRD BikeE37320.2144890Wads to Deer Cr.

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T - C (50) B (40)RD RunE4484.05153759Arrow Shores Looptoo much in too short of time for this phase of training...had to walk a lot due to hart rate

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W - R (40)ThursdayCoreAA40205Home

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TH - B (50)

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F - S (45) C (60)FridaySnowboard7snowboarded for 7 hours

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S - B (40) R (30)

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SaturdayRest

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2873417

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Week Totals4.78 hr

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Month To-Date TotalsTimeDistance

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Swim (m)31900

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Bike14137.43

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Run756.55

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Other40

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Base - Week 7DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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3/3 - 3/8MondayCoreAA69510Gymok...not really into it today

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Goals (time or distance)TuesdayRD RunE333.23.16150514Arrow Shores Loopworried about slow time/high hart rate...can't wait to start speed work....I need it!

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SwimE (speed)461600661Pool10 x 25m sprints..lots of rest in between

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SwimWednesdayBikeE26017129866Homerode on rollers....distance and calories are estimates…..but pretty close I think.

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Bike

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RunThursdaySwimE3491800665Poolhard swim...really tired...not sure if I'm getting enough sleep

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OtherRD RunS2323.18152597Arrow Park Loopnot bad...felt pretty good

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FridayBikeS26017130866Homerollers..worked on one leg drills

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SaturdayRD RunE3625.33136813Arrow Park Loopgood run..felt like I could have gone faster..will next time

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411

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Week Totals6.85 hr5492

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Month To-Date TotalsTimeDistance

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Swim (m)953400

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Bike12034

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Run12711.67

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Other

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Base - Week 8DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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MondayCoreMM72510Gymgood workout....consistency is starting to pay off

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RD RunE2363.61150534Arrow Park Loopfelt great...I think it's due to better nutrition over the weekend

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Goals (time or distance)TuesdayBikeS34512.75650Homespeed intervals on the rollers

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SwimWednesdaySwimE (Form)431800665Poolgreat swim!!!!..focused on distance per stroke...cut time by 6 min with lots of energy!

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Bike

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RunThursdayBikeE24912.75650Home

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Other

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FridaySwimS1371250530Pool10 x 25m speed drills....tired...struggled with breathing

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CoreMM55650Gymfull body

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SaturdayTR RunE3555.23143826Chatfieldgood run, but tired for lifting yesterday

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392

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Week Totals6.5hr5015

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Month To-Date TotalsTime Distance

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Swim (m)803050

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Bike9425.5

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Run918.84

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Other127

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Base - Week 9DayWorkoutTypeDurationDistanceA BPMCaloriesLocationNotes

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MondaySwimE (Form)441800665Pooli like working on form...it seems to be paying off

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RD RunE3313.08151495Arrow Park Loopfelt pretty good for swimming earlier...faster cadence

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Goals (time or distance)TuesdayRest

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M - S (60 Form) R (30 E1)WednesdayRest

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T - C (75)

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W - S (45 E2) B (30 S1)ThursdayRD RunE1302.7143450Arrow Park Loopran with hannah

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TH - C (75) R (30 S2)

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F - B (60 E2)FridayCoreAA45500Gym

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S - R (60 E4)

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SaturdayBikeE23510500Home

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3122610

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Week Totals5.2 hr

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Month To-Date TotalsTimeDistance

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Swim (m)441800

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Bike3510

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Run615.78

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Other45Continued on Specific Preparation Tab