Day Off
Workout Description:
Swim : Mini Tri - Swim
Actual Time: 0:40:00Distance (A): 1900 yards
Calories: 467 caloriesWorkout Description:
Run : Mini Tri - Run
Actual Time: 0:20:00Distance (A): 2.1 miles
Calories: 293 caloriesWorkout Description:
Bike : Mini Tri - Bike
Actual Time: 0:55:00Distance (A): 15 miles
Calories: 779 caloriesWorkout Description:
Spin class
Activity Comments: 6/11/2012 Len Joy:
Spin with Heather
TUESDAY
Bike
Planned Time: 1:15:00Actual Time: 1:15:00Distance (A): 24 miles
Calories: 1062 caloriesWorkout Description:
Group Ride - All Zones
Activity Comments: 6/14/2012 Len Joy:
Early morning ride - kept up with group because the really fast guys were recovering from race;
Strength
Planned Time: 1:00:00Actual Time: 1:00:00Calories: 425 caloriesWorkout Description:
Bodyshaping
Activity Comments: 6/14/2012 Len Joy:
usual;
WEDNESDAY
Run
Planned Time: 1:00:00Actual Time: 0:37:18Distance (A): 3.75 miles
Calories: 561 caloriesWorkout Description:
Good warm up and cool down.
Main Set:
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 4 min hard; 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
Activity Comments: Main Set:
1 min hard, 1 min easy, 2 min hard, 1 min easy; 3 min hard; 1 min easy; 4 min hard; 1 min easy; 4 min hard; 1 min easy; 3 min hard; 1 min easy; 2 min hard; 1 min easy; 1 min hard
6/14/2012 Len Joy:
Easy run just to see how knee felt. It feels okay - no fatigue anymore, but sort of a mild pinpoint of pain on inside of kneecap; iced afterward.
THURSDAY
Run : Run - Swim - Run - Run #1
Actual Time: 0:50:00Distance (A): 5.2 miles
Calories: 733 caloriesWorkout Description:
Ran to YMCA; swam and then ran home;
Activity Comments: 6/14/2012 Len Joy:
Easy pace;
Swim
Actual Time: 0:22:00Distance (A): 1000 yards
Calories: 257 caloriesWorkout Description:
Continuous swim
FRIDAY
Run : Mini - Tri - Run
Actual Time: 0:20:00Distance (A): 2 miles
Calories: 293 caloriesWorkout Description:
Ran after swim at Gillson
Activity Comments: 6/18/2012 Len Joy:
Felt okay - took me most of the run to stop shivering;
Bike : Mini Tri - Bike
Actual Time: 0:50:00Distance (A): 16 miles
Calories: 708 caloriesWorkout Description:
Spin Class w/Heather
Activity Comments: 6/18/2012 Len Joy:
I have shipped bike so all my bike workouts until CDA will be spin classes. Just keeping the legs in shape;
Swim : Mini Tri - Swim
Planned Time: 0:45:00Actual Time: 0:45:00Distance (A): 2000 yards
Calories: 525 caloriesWorkout Description:
OWS working on sighting or indoors as follows:
WU: 200 swim/kick/pull;
MS: 2 x 1000 descend 200s,1-5
CD: 2-400 pull buoy w/paddles
Activity Comments: WU: 200 swim/kick/pull;
MS: 2 x 1000 descend 200s,1-5
CD: 2-400 pull buoy w/paddles
6/18/2012 Len Joy:
Water was cold - I'm not using my wetsuit - I figure that will get me acclimated for CDA.
Run
Planned Time: 0:45:00Workout Description:
Water Run
WU: 10:00 easy running, 4-6 x :20-:30 sec faster efforts w/equal time recovery running between.
Main Set:
10 x 2:00 Hard/1:00 easy
10 x :45 sec Hard/:15 sec recovery
CD: 5:00 easy
WU: 10:00 easy running, 4-6 x :20-:30 sec faster efforts w/equal time recovery running between.
Main Set:
10 x 2:00 Hard/1:00 easy
10 x :45 sec Hard/:15 sec recovery
CD: 5:00 easy
Bike
Planned Time: 1:30:00Workout Description:
Warm up: 15 min at Z1
Main Set:
1-1:30 min easy cruise. Try to keep HR below 68 percent of threshold HR. Just get out there and have fun today. Keep it short if sore and tired or have to ride indoors due to weather.
Cool Down: 10-15 min and stretch
Main Set:
1-1:30 min easy cruise. Try to keep HR below 68 percent of threshold HR. Just get out there and have fun today. Keep it short if sore and tired or have to ride indoors due to weather.
Cool Down: 10-15 min and stretch
SATURDAY
Swim : Mini Tri - Swim
Actual Time: 0:40:00Distance (A): 1800 yards
Calories: 467 caloriesWorkout Description:
OWS at Gillson
Activity Comments: 6/18/2012 Len Joy:
Swam with Mo and Amy; water was colder today; no wetsuit. felt okay once my body went numb;
Run : Mini Tri - Run
Actual Time: 0:30:00Distance (A): 3.1 miles
Calories: 440 caloriesWorkout Description:
Ran north from Gillson
Activity Comments: 6/18/2012 Len Joy:
Easy pace; felt good; ran with Mo and Amy; they went for an hour;
Bike : Mini Tri - Bike
Actual Time: 0:55:00Distance (A): 18 miles
Calories: 779 caloriesWorkout Description:
Spin class
Brick
Planned Time: 1:30:00Workout Description:
Brick Session
Do this someplace where you can quickly transition back and forth between the bike and run.
3 x (5 mile bike pace/1 mile run endurance)
Keep your HR or Power in cycling Zone 3 for the bike segment and running Zone 2 for the run segment. Be sure to consume fluids and carbohydrates during the workout. You will end up biking a total of 15 miles and running 3 miles. The duration shown for this session is an estimate of how long it will take to do both the bike and run portions. It may take you slightly more or less time.
Do this someplace where you can quickly transition back and forth between the bike and run.
3 x (5 mile bike pace/1 mile run endurance)
Keep your HR or Power in cycling Zone 3 for the bike segment and running Zone 2 for the run segment. Be sure to consume fluids and carbohydrates during the workout. You will end up biking a total of 15 miles and running 3 miles. The duration shown for this session is an estimate of how long it will take to do both the bike and run portions. It may take you slightly more or less time.
Bike
Planned Time: 1:30:00Workout Description:
60-90 minutes
Outdoors if weather permits. Ride in Zones 1-2 on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed Zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm.
If indoors, keep it to the shorter side and change gearing frequently to simulate riding outdoors
Outdoors if weather permits. Ride in Zones 1-2 on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed Zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm.
If indoors, keep it to the shorter side and change gearing frequently to simulate riding outdoors
SUNDAY
Father's Day - took it off;
RUN
Activity Comments: 6/11/2012 Len Joy:
After swim ran around Gillson Park. My knee had minor pain - didn't affect stride - just a nag;
OWS
Activity Comments: 6/11/2012 Len Joy:
Did swim at Gillson at 5:30 am. REally nice water conditions, flat and not too cold. Didn't use wetsuit - so I'll be more use to cold water at CDA.
Enjoy
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