Friday Week 5

AM - Biked 37 miles, (moderate hills), total ride time 2 hours 20 mins.

Good steady ride in zone 2, Normalized Power 207 watts, Avg. 197 watts (tried to keep these numbers close even with climbing...didn't hammer climbs and then recover for extended periods of time), cadence at 80-90 rpms

PM - 3 mile run easy zone 1/2

Thursday Week 5

20 min core/stretch

Biked 20 miles, total ride time 75 mins, zone 1/2...Capped watts at 200...Most of ride 175-185 watts at 80 rpms

Wednesday Week 5

AM - Swim 2000 meters, including main set of 200,300,500,300,200 pyramid at 1:45/100m pace w/2:00min avg. send off (example 200 at 3:30 w/4:00 min send off)

PM - 3 mile run, easy/steady 10:00min pace.

Tuesday Week 5

AM - 3 mile run easy (TM) 10min/pace

PM - Bike 23 miles, 90 mins including a 20 min TT all out to determine FTP. Thought I would do this test to see exactly where my training power zones are. Probably not the best conditions, it probably wasn't even 40 degrees out and it was pouring down rain. Anyways things shook out like this:

1st 10 min - Started off conservative at 270 watts 80 to 85 rpms
2nd 10 mins - Held between 295 to 305 at 90 to 95 rpms

Normalized Power for 20 min TT = 283 watts
FTP 95% of 283 = 270 watts

Monday Week 5

Swim 3000 meters, including main set of 4x600 (400 @ 8 min send off followed by 4x50's on 1 min cycle).

400's - 7:00 mins
50's - 43 to 45 secs

Strength x 45 mins to include:

Single Leg Press (2x20)
Shoulders Press/Lat Raises (2x20)
Inner/Outer Thigh (2x10)

Wall Slides (3x10)
Pull-ups/downs (3x10)
Push-ups (3x10)

Hamstring Curls (2x20)
Squats including 1/4 squat warm-up (2x20)
Calves (2x20)

Sunday Week 4 (Weekly Totals)

Sat - OFF

Sunday - 6 mile run easy/steady at 9:40 to 9:45 pace. Actually didn't feel too bad considering the nutrition (or lack of it) over the last week.

Weekly Totals

Swim - 2 swims, 6000 meters, 2.5 hours

Bike - 2 rides, 50 miles, 3 hours

Run - 3 runs, 17 miles, 3 hours

Strength + Stretch - 1 hour

Total - 9.5 hours

Friday Week 4

OFF - X-MAS

Thursday Week 4

5 mile run (TM) easy

10:00 min/mile

Wednesday Week 4

AM - Biked 24 miles, total ride time of 90 mins. After 15 min warm-up gradually building to 185 watts, rode steady (zone 2) at 185 to 200 watts. Tried to keep things under control and cap watts at 200...Last 45 mins of ride included 5 min blocks alternating 70-75 rpms and 90-95 rpms at same power.

Did throw in 2x1 min Accelerations at 425 watts, 95 to 100 rpms, 30 mph...I haven't really cut loose at all since I have had my new bike set-up (fit, power meter, etc.)...Wow it feels good!

PM - Swim 3000 meters including the following:

300 warm-up (swim + drills)

10x50's on the 50 sec send off - Hit these at 45 secs w/5 sec rest...after 5 was falling off a little, so took a little extra time to rest (40 secs) and started the last 5 at the top.

5x200's on the 4 min send off - Hit all these at 3:25 w/35 secs rest (1:43/100m pace)

10x50's on the 50 secs send off - See above...These were tough, but I was super consistent

500 at IM race pace/effort - Didn't really try to hit a pace just focused on an IM effort and good rhythm breathing every 3rd stroke. Was dead on the 1:45/100m pace for all 500 (total 8:45)

200 kick cd

NOTE - Break through on my swimming lately. I was the model of consistency in this swim workout. Every split very even paced. I was extra pumped because I had a solid 24 mile bike in the AM. So very happy about my swim fitness on some tired legs.

I was supposed to swim and Run today, but I opted for a bike for 3 reasons. 1st - didn't really want to pass up on some nice weather and the oppourtunity to ride outside on x-mas break. 2nd - Going to be in Spokane without my bike so I kind of wanted to ride 2 times this week...3rd - My calf if finally recovering from my bad cleat postion the last couple of months, so decided to take it easy on the running for one more week...

O.K. 4 reasons...its Christmas Break!

Tuesday Week 4

15 min pre-bike warm-up (core)

Biked 22 miles, total ride time 83 mins, avg. 195 to 210 watts (85 to 95 rpms). Hit some stretches on the flats at 260 to 280 watts.

Probably pushed a little too hard on the last 2 rides (since it is only December), but got a little excited when I finally got to ride outside and get on it a little. Good steady ride for me is at 185 to 200.

Monday Week 4

AM - Swim 2800 meters, including main set of 6x400's (200 fast, 50 easy, 50 fast, 50 easy, 50 fast) 7:45 send off.

200's (strong building through sets from 3:25-3:30ish to 3:10-3:15)
50 easy (55 to 60 secs)
50 fast (45 secs)

400's at 6:45 to 7:00 min...send off at 7:45...5th 400 was my toughest fell off a little to 7:05 (200's fell off to 1:45 pace and 50's easy were pretty slow)...Still hit send off and then bounced back for a strong 6th and final set.

Overall good strong swim for me.

Finished w/40 min Strength

PM - Run 6 miles easy/steady (trail)...9:45 to 10 min pace

Sunday Week 3

Off

Saturday Week 3

15 min pre bike warm-up (core - Crunches, Superman, Planks, Rotational Trunk Twists)

Bike 37 miles, total ride time of 2 hours 15 mins, Normalized average watts (205)

Strong ride today zone 2/3...rode with Aaron spent most of the time averaging 210 to 22o watts. 2 strong, but controlled climbs.

Climb 1 - 5 mins @ 330 to 350 watts, 75 to 80 rpms

Climb 2 - 10 mins (not very steep, but long and gradually into a very strong headwind) @ 250 to 275 watts, 80 to 85 rpms.

Feel pretty good tonight and feel like I will recover off this week.

Friday Week 3

AM - Run 5 miles easy/steady (TM)...switched run and swim because I have more time to swim and get a little lift in after school.

PM - Swim 2200 meters (had to edit this...added wrong) including main set of 10x50's (55 sec send off @ 44 to 45 secs w/10 sec rest). 5x200's alternating 50's fast/slow (3:25 to 3:30 w/4 min send off)...

30 min strength included the following

Should Press + Lateral Raises (2x12)
Adductors/Abductors (2x12)
Single Leg Press (2x20)

Wall Slides (shoulders mobility...2x12)
Pull downs/ups (2x12)
Push-ups (2x12)

Split Squat (lunges) 2x10
Squats (1x20)
Hamstring Curls (2x20)

Thursday Week 3

15 min pre-bike warm-up (core)

Biked 80 mins trainer after warm-up avg. 185 to 195 watts (zone 2/steady) at 85 to 90 rpms. Included 4x3 min intervals (just bumped it up a little to slightly below HIM effort/stronger effort but controlled) w/some lower cadences to simulate hills.

1,3 = 90 to 95 rpms at 220 watts
2,4 = 70 to 75 rpms at 220 watts

Wednesday Week 3

AM - Swim 2600 meters, including following main set of 1x300 w/6:00 min send off (hitting these at 5:15 to 5:20...right around 1:45 to 1:48/100m), followed by 2x50's on 55 sec send off (coming in around 43 sec)...Did this 6 times then finished with 150 kick. Swimming is feeling really good.

PM - 6 mile run easy/steady. Started off with a warm-up around 10:00 min pace and then gradually picked it up and was at 9:00 to 9:15 pace from mile 3-5, then brought it back down for a cool down at 10:00/mile. Run felt pretty good...just trying to keep things consistent and start knocking down some runs.

Tuesday Week 3

Biked - 60 mins trainer...20 min warm-up including 4x30 sec single leg at 80-90 rpms each leg. Then easy/steady at 150 to 175 watts.

Scheduled for 90, but ran into a few things after school + Domo's swimming. By the time I got on my bike it was late and I didn't want to back up my ride to close to bed time and AM Swim on WEDS. Little out of sorts today, but back on track tomorrow.

Monday Week 3

AM - 4 mile run easy/steady (Treadmill)

PM - 2800 meters...Main set (see last Monday). Legs/core and generally more fatigue swimming in PM

Followed by 40 min strength

Sunday Week 2 (Weekly Totals)

15 min Pre Bike Warm-Up (Core, leg lifts, etc.)

Biked 21 miles (outside), total ride time of 80 mins, zone 2 (steady)

20 min warm-up + 10 min cool down at 125 to 150 watts (zone 1)

50 mins - 1st half at 185 to 200 watts (alternating cadence every 5 to 10 mins between 90-95 rpms and 70-75 rpms).

- 2nd half at 200 to 215 watts (upper zone 2) at 85-90 rpms. Also included 1x5 min climb at 300 watts @ 70 to 80 rpms (strong, but controlled).

Glad I was able to get outside today. Noticed a big change in biking today. 2nd half of the ride felt very comfortable at 200 to 215 watts (both in and out of Aero)...wish I would have had my HR monitor on today. Had to be in the low 140's at 200 watts.

Weekly Totals

Swim - 3 swims, 9100 meters, 3 hours
Bike - 3 bikes, 2x90 min trainer + 21 miles out = 75 miles, 4.5 hours
Run - 3 runs, 14 miles, 3 hours
Strength + Yoga - 1.5 hours

Total - 12 hours

Saturday Week 2

Bike (Trainer) 90 mins, after a warm-up included 4x30 secs single leg at 80 rpms, then followed it with 4x10 mins blocks at 190 watts (upper zone 2 @ 90 rpms), with 5 min recovery zone 1 at 125 to 150 watts.

Schedule a little hectic with Steph gone last 3 days, so focus wasn't great today, but ended up being a solid ride. Would like to get outside, tired of record setting rain.

Friday Week 2

AM - Swim 3500 meters, 400 warm-up, 5x400 (400=1x200 w/4min send off, followed by 4x50 w/55 sec send off), 10x100 w/1:55 send off, 100 cool down

200's - Felt great at 3:30 with 30 secs rest on all 5 sets

4x50's - 44 to 45 secs (tried to stay steady around 1:28/100m pace on all), 10 secs rest...Hit all send off's

10x100's - Tried to stay strong on all ten, but have to admit I was getting pretty tired on these. Goal was to hold 1:35 w/20 secs rest. Hit all my send off's, but #7,8,9 fell off to 1:40 to 1:45 pace...Was able to pick it back up a little and finish #10.

The good...Strong effort today with longest swim in 2 years, but felt really good about the consistency and keeping moving through entire workout and hitting send off's. I think my pacing for my workouts are right on with respect to perceived effort. Paces don't appear blazing fast, but it is tough to maintain good form and stay strong through all sets.


30 min strength session afterwards


PM - 5 mile run easy/steady (Treadmill)

Thursday Week 2

Off - Recovery today, but got some videos of Dominic swimming (age 5) uploaded to youtube

Wednesday Week 2

AM - Swim 2800 meters, including main set of 4x400 (7:00-7:05 w/45 secs rest) followed by 4x50 on 50 sec send off (Hit these at 42 to 45 secs with 10 secs rest). Good strong swim today...Still trying to focus on staying strong on the longer sets late in the workout...

PM - Run 5 miles...Zone 1/2 HR (145 to 150), but perceived effort was much higher (5 or 6). Definitely feeling the cumulative effects of a strong swim in the AM and then running later in the day.

AVG. Pace 9:45-10:00 (felt slow and heavy)

Tuesday Week 2

15 min pre bike warm-up (Core)

Biked 80 mins trainer, low to mid zone 2, 150 to 175 watts, at 85 to 95 rpms...Following warm-up worked 4x1min single leg @ 80-90 rpms.

20 min yoga/stretch

Monday Week 2

AM - 4 mile run easy zone 1/2 (Treadmill), included 4x1min hills at 5% incline.


PM - 2800 meter swim, including a main set of 300 (5:15), 3x100 (1:38 w/2 min send off), 400 (7:10 fell off pace a little on last 100m), 4x100 (1:35 to 1:40...#4 got pretty tough), 500 (9:00 again fell of pace to about 1:50/100m on last 150 or so), Bounced back and hit my 5x100 (1:35 pace w/2min send off).

40 min strength session to follow

Note - Didn't get to bed as early as I wanted so decided to run in the AM and Swim/Lift in the PM. It definitely made the swim harder in the PM after early morning run.

Sunday Week 1 (Weekly Totals)

OFF - REST

Weekly Totals

Swim - 3 swims, 7200 meters, 3 hours
Bike - 2x90min trainer (equivalent to appox. 25 miles ea.) + 29 miles out = 80 miles, 5 hours
Run - 2 runs, 8 miles, 1.5 hours
Strength - 2 sessions, 1.5 hours (including yoga/stretching)

Total - 11 hours

Notes - For the most part recovered well off this week...energy level real good. Few little aches here and there, but usually gone by end of day or next morning...Nothing out of the norm for 1st week back.

To be honest any fatigue usually comes from being on my feet all day at school, not from training.

Saturday Week 1

15 min Pre Bike Warm-up (Core)

Bike 29 miles, total ride time 2 hour 5 mins, Hilly. 2 climbs (1st=20 mins, 2nd=10mins) total elavation gain for ride 2ooo ft. Kept Power under control. Tried to keep watts between 250-275 on climbs....Did a little of everything as far as cadence (seated/standing, etc...just good base strength)

Avg. Watts for ride including warm-up, cool down, coasting - 155 watts
Normalized Watts (average power without zero watts) - 185. Between 175 and 195 watts (low to middle zone 2) was where I was trying to ride at when I wasn't climbing. (cadence @ 85-90 rpms)

Friday Week 1

Swim 2400 meters, including main set of 5x200 (on 3:30) w/4x50's (on 50 sec) following each 200.

Not sure if 50's were supposed to be on 50 sec send off. That is a little fast for me right now in a meter pool to sustain through entire workout. With a 10 to 15 sec rest interval that would put me at 35 to 40 secs which is a 1:10 to 1:20 100m pace...(pretty fast for me)

200's all on pace @ 3:30 (settling in to this pace)
4x50's on 1 min cycle (coming in at 43 to 45 secs...1:25 to 1:30 100m pace)

40 min strength immediately afterwards

Thursday Week 1

Bike 90 mins trainer zone 1/2 at 135 to 150 watts, HR 125. Included 3x30 sec high cadence intervals at 110-115 rpms, at 320 to 330 watts (HR climbed to 149, but interval was over before it could really get very high).

Also included 4x3 min intervals (w/equal recovery) at 220 to 230 watts:

1st - 220 to 230 at 85-90 rpms, HR 152-153
2nd - 220 to 230 at 70-75 rpms, HR 152-153
3rd - 220 to 230 at 90-95 rpms, HR 153-155
4th - 220 to 230 at 90-95 rpms, HR 154-155

I really feel like these efforts on the trainer feel more like 240 to 250 when I am outside...anyways, definitely feeling the last minute of the last two intervals. 90 min trainer rides are really solid training efforts for me right now...especially throwing in a few intervals. I notice a transition happening on the bike with my HR between 148 to 152...big difference in terms of perceived effort at HR < 148 vs. HR above 148. Just FYI, HR in low 150's is just slightly below HIM effort.

Lactic Threshold HR on the bike is 164-168...Didn't have power meter when I did this test 2 years ago...

Wednesday Week 1

AM - Swim 2400 meters, including main set of 4x300's (5:15 w/send off on 6 min), after each 300 followed 2x100 (1:35 to 1:40 pace w/2 min send off). Hit all paces, and felt settled in better today then Monday.

15 min stretch

PM - 4 mile run easy/steady. First 2 miles at 9:40 to 9:45 pace...last 2 miles picked it up to 8:45 to 9:00 pace....Pace felt fine...pain free...did feel a little awkward (heavy on my feet) when I first started to pick it up. Run fitness is getting better, but still weak...legs felt strong, but was probably breathing a little heavier than normal at that pace.

15 min stretch

Tuesday Week 1

PM - 10 min pre-bike warm-up (core - leg lifts, superman, crunches, planks, etc...)

90 min bike ride steady (Trainer)...Zone 1 HR, avg. 135 to 140, average watts 150 to 175 (zone 2 watts), at varying cadences. 10 to 15 minute blocks alternating between 90 to 95 rpms and 80 to 85 rpms.

Every so often bumped watts up to 180-190, but would back off to keep HR down around 140...Comfortable both in and out of aero position. HR was about 5 to 6 beats lower at 80 rpms vs. 90 to 95 at same power.

15 min stretch

Monday Week 1

AM - 2400 meter swim, including mainset of 2x100 (1:40/100m pace w/2 min send off), 2x200 (3:30 w/4 min send off), 2x300 (5:15 w/6 min send off), and 2x400 (7:16, 7:15 w/8 min send off). Fell off pace towards back half of 400's...Pace didn't feel fast at all, but definitely felt the muscular fatigue towards the end. Could have hit pace, but was really trying to maintain good strong form (breathing every 3rd stroke)...Didn't feel it necessary to try and push pace on first day.

Followed w/30 min strength...

Lateral Dumbbell raise (2x20)
Single Leg Press (2x20)
Inner/Outer thigh (2x10)
Wall slides (shoulders 3x12)
Push-ups (3x12)
Pull-ups (3x12)
Hamstring Curls (2x20), Squats (2x20)...stretch.

PM - 4 mile run at 9:40 to 9:45 pace...Zone 1/2 conversational...15 min stretch....
Tired during the late morning, but bounced back and feel good after run