The Training Journal of endurancedan

Post by:endurancedan

Wednesday, March 18th, 2009 at 5:35 am  |  No Comments »

 

2000 yard swim

400 - 5:58
4 x 50
200 ankle - 3:23
200 - 2:36, 2:37, 2:41, 2:43, 2:38
200E - 2:59

Felt good in the water today. Had some fasties in the pool with me, so I felt the need to keep up.

Workout:

  • Type: Swim
  • Date: 03/18/2009
  • Time: 05:35:00
  • Total Time: 00:32:11.00
  • Calories: 336
  • Distance: 2,000 yd
  • Average Pace: 1:36.48/100yd

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Post by:endurancedan

Tuesday, March 17th, 2009 at 6:00 pm  |  No Comments »

 

5 x 3 min FTP

Didn’t have my PM, so I used HR and RPE today. Felt good and the first couple efforts were puke sets as I didn’t guage them properly so just blasted them.
5:00 (126 bpm)
5:11 (147 bpm)
5:00 (146 bpm)
3:00 efforts: 157 bpm/28 mph avg, 155 bpm/24 mph avg, 154 bpm/26 mph avg, 151 bpm/24 mph avg, 150 bpm/26 mph

Workout:

  • Type: Cycle
  • Date: 03/17/2009
  • Time: 18:00:00
  • Total Time: 00:53:25.00
  • Average Heart rate: 141
  • Max Heart rate: 162
  • Calories: 1114
  • Distance: 19.7 miles
  • Average Speed: 22.13 mph
  • Max Speed: 28.9 mph
  • Average Cadence: 92
  • Max Cadence: 111

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Post by:endurancedan

Monday, March 16th, 2009 at 5:30 am  |  No Comments »

 

1500 yd swim

300 - 4:28
6 x 50 drill
200 - 2:42, 2:40, 2:37, 2:35
100 - 1:28

Workout:

  • Type: Swim
  • Date: 03/16/2009
  • Time: 05:30:00
  • Total Time: 00:24:31.00
  • Calories: 256
  • Distance: 1,500 yd
  • Average Pace: 1:37.87/100yd

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Post by:endurancedan

Sunday, March 15th, 2009 at 9:40 am  |  No Comments »

 

8 miles a M pace

Ran on a treadmill at 1% incline so that Nancy would run too.
5 min 8 min pace
Rest at 6:53 pace (157 avg)

 
Since the weather continued to be horrible, Nan and I decided to go to the YMCA to run.  I also tried one of those recumbent bikes while Nan was finishing up.  I was very dissapointed in the resistance.  Even at level 20, it wasn’t that hard.  Now I know why people read while on it.  You can’t get it to go hard.

Just an observation…

Workout:

  • Type: Run
  • Date: 03/15/2009
  • Time: 09:40:00
  • Total Time: 00:55:40.00
  • Average Heart rate: 154
  • Max Heart rate: 162
  • Calories: 1016
  • Distance: 8 miles
  • Average Pace: 6:57.63/mile

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Post by:endurancedan

Friday, March 13th, 2009 at 5:15 am  |  No Comments »

 

2100 yd swim

400 - 6:11
4 x 50 d/s
300IM - 5:03 (didn’t do fly)
200E - 2:58
200 - 2:41, 2:39, 2:40, 2:36
200E - 2:56

Felt good today. Kept focused on my form.

Workout:

  • Type: Swim
  • Date: 03/13/2009
  • Time: 05:15:00
  • Total Time: 00:34:42.00
  • Calories: 362
  • Distance: 2,100 yd
  • Average Pace: 1:39.29/100yd

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Post by:endurancedan

Thursday, March 12th, 2009 at 5:30 pm  |  No Comments »

 

Easy 60 min ride


Easy 60 min ride
Avg Power: 206W
Max Power: 518W
Avg Cad: 79 rpm
Max Speed: 34.17 mph

Fun ride. Just got out and expored. Found a cool new road.

Workout:

  • Type: Cycle
  • Date: 03/12/2009
  • Time: 17:30:00
  • Total Time: 1:02:23.00
  • Average Heart rate: 125
  • Max Heart rate: 150
  • Calories: 915
  • Distance: 19.65 miles
  • Average Speed: 18.9 mph
  • Max Speed: 34.17 mph
  • Average Cadence: 79
  • Max Cadence: 112
  • Average Power: 206
  • Max Power: 518

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Post by:endurancedan

Wednesday, March 11th, 2009 at 5:45 pm  |  No Comments »

 

Easy 30 min run

Started on the Oglethrope Track but got booted because of Track Practice. So ran around the campus before recalibrating my foot pod.

Workout:

  • Type: Run
  • Date: 03/11/2009
  • Time: 17:45:00
  • Total Time: 00:30:00.00
  • Average Heart rate: 142
  • Max Heart rate: 151
  • Calories: 489
  • Distance: 3.9 miles
  • Average Pace: 7:41.54/mile

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Post by:endurancedan

Wednesday, March 11th, 2009 at 5:30 am  |  No Comments »

 

2200 yd swim

400 - 6:10
4 x 50 drill
200 ankle - 3:33
100E - 1:33
200M - 2:40
500E/H - 7:05
200 - 2:42, 2:44
200E - 2:59

Workout:

  • Type: Swim
  • Date: 03/11/2009
  • Time: 05:30:00
  • Total Time: 00:36:40.00
  • Calories: 382
  • Distance: 2,200 yd
  • Average Pace: 1:39.78/100yd

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Post by:endurancedan

Tuesday, March 10th, 2009 at 5:20 pm  |  No Comments »

 

4 x 290W

4 x 7′ 290W
I felt good for this ride. I forgot my water bottle so I was battling a dry throat the entire ride. Stopped briefly to get water before the first set.
1) 306W/155bpm/93 rpm/25.7 mph
2) 299W/158bpm/94 rpm/25.4 mph
3) 292W/158bpm/90 rpm/23.5 mph
4) 298W/160bpm/92 rpm/25.2 mph

Had to adjust gearing for headwind. It was much harder than I anticipated to get it right.

Workout:

  • Type: Cycle
  • Date: 03/10/2009
  • Time: 17:20:00
  • Total Time: 00:55:16.00
  • Average Heart rate: 148
  • Max Heart rate: 170
  • Calories: 1027
  • Distance: 21.45 miles
  • Average Speed: 23.29 mph
  • Max Speed: 28.9 mph
  • Average Cadence: 89
  • Average Power: 258
  • Max Power: 459

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Post by:endurancedan

Tuesday, March 10th, 2009 at 5:10 am  |  No Comments »

 

Easy 20′ run

Easy run with Marc T.

Workout:

  • Type: Run
  • Date: 03/10/2009
  • Time: 05:10:00
  • Total Time: 00:20:10.00
  • Average Heart rate: 125
  • Max Heart rate: 134
  • Calories: 302
  • Distance: 2.44 miles
  • Average Pace: 8:15.87/mile
  • Ascent: 120 ft

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Activities: Year to Date

Hours of Activity
 No Activity0.0-100%
  Total:0.0