dwsutherland

Bike

dwsutherland — Tue, 24 Jan 2012 01:47:42 +0000

Bike

Trainer – 50 minutes

Swim

dwsutherland — Tue, 24 Jan 2012 01:46:05 +0000

Swim

4 x 150 WU on 2:30 – S, K, P, S
200 pull on 3:15
4 x 75 on 1:20 free
200 kick on 3:15
6 x 50 free on :55
200 swim on 3:15
12 x 25 kick with fins (10 sec rest)
200 WD

Total: 2300 yards
Time: 42 minutes

Ski

dwsutherland — Sat, 21 Jan 2012 01:45:04 +0000

Great day skiing with friends at Okemo Mtn – 4.5 hours total time on the trails.

Bike

dwsutherland — Thu, 19 Jan 2012 11:23:20 +0000

39 x 16 for 5 min
39 x 15 for 5 min
39 x 14 for 5 min WU
53 x 19 for 1 min
Repeat 3x
53 x 15 for 6 min – 80 RPM (HR 159, 164, 170)
53 x 19 for 3 min easy
53 x 17 for 1 min spin up

5 min easy WD

Total: 50 minutes

Swim

dwsutherland — Tue, 17 Jan 2012 23:14:09 +0000

Swim

400 WU (free, kick, pull, kick)
6 x 150 free on 2:30 (all between 1:42 – 1:44)
150 kick
6 x 25 kick
200 pull
6 x 100 on 1:45 free (all between 1:05 – 1:07)
100 WD

Total: 2500 yards, 45 minutes

Bike – Active Recovery

dwsutherland — Tue, 17 Jan 2012 02:53:28 +0000

Active Recovery Riding on the Trainer – All between 90 – 95 RPM

39 x 17 for 10 min (121)
39 x 16 for 10 min (128 – 130)
39 x 15 for 10 min (138 – 140)
39 x 16 for 10 min
39 x 17 for 10 min (120)

Total Time: 50 minutes

Core + Swim

dwsutherland — Sun, 15 Jan 2012 20:33:30 +0000

Core Circuit Workout – 40 minutes

Swim – This is a continuous swim, no breaks. Focus is on drill work, streched out strokes, rotation of body, and full pulls. Moderate heart rate held throughout the workout
200 kick with fins
5 x 100 pull on 1:45 (1:05 – 1:08)
100 kick with fins on 1:45
4 x 50 free on :55
100 pull on 1:45
4 x 50 swim on :55
100 kick on 1:45
8 x 25 pull, 10 sec rest
100 swim
8 x 25 kick with fins, 10 sec rest
200 pull on 3:15 (2:14)
100 WD

Total: 2400, 45 minutes

71.2

Weekly Totals

dwsutherland — Sat, 14 Jan 2012 22:33:44 +0000

Bike: 105 minutes (2 days)
Swim: 182 minutes, 9600 yards
Core: 40 minutes

Total: 327 minutes (5 hours, 27 minutes)

Bike

dwsutherland — Sat, 14 Jan 2012 22:29:19 +0000

Trainer workout. Slowly coming to the realization that my max HR is inversely related to my age.

39 x 16 for 5 min
39 x 15 for 5 min
39 x 14 for 5 min
53 x 19 x 3 min

Repeat 4 x
53 x 17 for 2 min
53 x 16 for 2 min
53 x 19 for 2 min (HR: 160 – 172 on the last set)

39 x 14 for 3 min

Repeat 4x
53 x 14 for :30 out of saddle
53 x 19 for 1:00

39 x 14 easy 4 min

Total: 55 minutes

Swim

dwsutherland — Sat, 14 Jan 2012 01:18:16 +0000

Friday afterwork Swim – Focus on 200′s.

200 Swim WU, Easy / Drill
4 x 50 kick w/ fins on :55
Main Set – Continuous, no breaks!
5 x 200 free on 3:15 (first time reducing the time interval to 3:15l, 2:17, 2:20, 2:22, 2:17, 2:16)
100 Easy Pull on 1:45
4 x 50 kick on :55
100 free on 1:45 (1:06)
8 x 25 pull, :10 sec rest
100 free on 1:45 (1:03)
8 x 25 kick with fins, :10 sec rest
200 pull on 3:15 (2:18)
100 WD

Total Time: 47 minutes, 2600 yards