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Summary for the week of: 11/16/2009   This Week This Month Year to Date Planned Time 7:45 29:15 28:40 Actual Time 4:16 33:07 33:38 Swim 7100 yd 26300 yd 26300 yd Run 12.79 mi 89.65 mi 93.58 mi Strength 0 mi 0 mi 0 mi Other 0 mi 0 mi 0 mi Bike - 65.74 mi 65.74 mi Week's Comments: Soreness in my: Caused by: How I felt this week: MONDAY  11/16/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: 186 Workout 1     Type: Run     Code: EN     Planned Duration: 0:45 Workout Description: The intensity of EN runs will be slightly higher than in OV running but you should still remain completely aerobic. Focus more on form, specifically maintaining good body posture, decreasing the amount of heel strike and braking forces you take with each step, and increased leg turnover. Coach's Comments: aerobic Athlete Comments: Garmin Forerunner 205/305 This run was done in the evening, after the noon masters session. I know this was backwards as to what you wrote, but it just worked out best that way today. This run actually went fairly well too. I didn't bonk in it, and started off really easy, and the pace was good. Focused on my cadence, and even pushed the pace on the way back. Came back about even, but out was downhill slightly with the wind at my back, so back was uphill into the wind! Noticed I was starting to get into zones 3-4 for the run, so backed off late. Good day, all in all, steady improvement. [Uploaded 11/16/2009 6:46:16 PM] Workout Data   Run Distance 5.63mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time 3:56:00 PM Total Time 0:44 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 18.15 0-148 Aerobic Threshold (AeT) 11.333 149-158 Tempo (Tem) 15.333 159-167 Lactate Threshold (LT) 0 168-174 Aerobic Capacity (AeC) 0 175-178 Zone 6 0 179-185 Zone 7 0 186-255 Workout 2     Type: Swim     Code: Masters     Planned Duration: 0:00 Workout Description: none Coach's Comments: stretchcordz activation before swim, 5-10 minutes Athlete Comments: Had a great swim! Did 5 mins of stretchcordz, then hoped in for 1200 yards of drills and freestyle warm-up with 50's and 150's. Then did the main set of 4x(4x50 B+10, 400 on B), in the 1:30 lane. Did the 4x50 as pull with tennis balls, and the 400's were great! 5:20, 5:13, 5:10 and 5:10 again. That's about as fast as I was doing my all out 100's last week on 1:45. Good start. Cool down of 200 easy for 3800 total. Workout Data   Swim Distance 3800yd Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 1:10 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 Workout 3     Type: Strength     Code: FUNC     Planned Duration: 0:00 Workout Description: none Coach's Comments: 2 sets to mastery with :20-:30 rest after each: side plank with top leg lift and hold; bridge lying on ground with knees crossed/V-lunges/monster walk with tubing placed just above knees/pull-ups/push-ups with a push/one-legged squat and reach to external rotation Athlete Comments: After the run. Good sets. Getting better, small increments. The abductors are feeling it still! Workout Data   Strength Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:25 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 TUESDAY  11/17/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Swim     Code: Masters     Planned Duration: 0:00 Workout Description: none Coach's Comments: stretchcordz activation before swim, 5-10 minutes Athlete Comments: Stretchcordz for 5 mins, 200 free, 4x50 IM drill, 200 pull with tennis balls, 200 free. MS: 6x250 as 100FR - 50 Br - 100FR faster, B+15. Then pyramid 100-200-300-200-100 as butterfly kicks off the wall, with 1 stroke between, B+5, 200 cooldown. Workout Data   Swim Distance 3300yd Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 1:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 Workout 2     Type: Run     Code: EN     Planned Duration: 0:55 Workout Description: The intensity of EN runs will be slightly higher than in OV running but you should still remain completely aerobic. Focus more on form, specifically maintaining good body posture, decreasing the amount of heel strike and braking forces you take with each step, and increased leg turnover. Coach's Comments: all zone 2 again, aerobic Athlete Comments: Garmin Forerunner 205/305 Slowly but surely, getting better. It's not as big of chunks as in the pool, which is a bummer, but I think it's about due for a big jump in fitness. Workout Data   Run Distance 7.16mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time 4:07:00 PM Total Time 0:57 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 28.95 0-148 Aerobic Threshold (AeT) 17.783 149-158 Tempo (Tem) 10.133 159-167 Lactate Threshold (LT) 0 168-174 Aerobic Capacity (AeC) 0 175-178 Zone 6 0 179-185 Zone 7 0 186-255 Workout 3     Type: Strength     Code: STR CAL     Planned Duration: 0:00 Workout Description: These will typically be body weight exercises. Coach's Comments: 150 pushups throughout the day Athlete Comments: none Workout Data   Strength Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 WEDNESDAY  11/18/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Other     Code: Custom     Planned Duration: 0:00 Workout Description: Will travel today to Phoenix, by car. Will take about 6 hours. I will leave early in AM, since I have a 2PM bike fit appointment. Coach's Comments: none Athlete Comments: none Workout Data   Other Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 Workout 2     Type: Other     Code: Custom     Planned Duration: 0:00 Workout Description: Bike fits will be scheduled for today in Phoenix, for midsole cleat for both bikes, road and tri. Should take a few hours, but rest of the day should be open. I will let you know the times for the sessions. Coach's Comments: none Athlete Comments: none Workout Data   Other Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 Workout 3     Type: Run     Code: EN     Planned Duration: 0:45 Workout Description: The intensity of EN runs will be slightly higher than in OV running but you should still remain completely aerobic. Focus more on form, specifically maintaining good body posture, decreasing the amount of heel strike and braking forces you take with each step, and increased leg turnover. Coach's Comments: aerobic Athlete Comments: none Workout Data   Run Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-148 Aerobic Threshold (AeT) 0 149-158 Tempo (Tem) 0 159-167 Lactate Threshold (LT) 0 168-174 Aerobic Capacity (AeC) 0 175-178 Zone 6 0 179-185 Zone 7 0 186-255 THURSDAY  11/19/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Other     Code: BOB GONE     Planned Duration: 0:00 Workout Description: Bob is traveling. Coach's Comments: in Alabama Athlete Comments: none Workout Data   Other Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 Workout 2     Type: Other     Code: TEST     Planned Duration: 0:00 Workout Description: Physiology testing Coach's Comments: Metabolic efficiency test in Phoenix: RUN Athlete Comments: none Workout Data   Other Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 Workout 3     Type: Strength     Code: STR CAL     Planned Duration: 0:00 Workout Description: These will typically be body weight exercises. Coach's Comments: 150 pushups throughout the day Athlete Comments: none Workout Data   Strength Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 FRIDAY  11/20/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Other     Code: BOB GONE     Planned Duration: 0:00 Workout Description: Bob is traveling. Coach's Comments: in Alabama Athlete Comments: none Workout Data   Other Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 Workout 2     Type: Run     Code: EN     Planned Duration: 0:45 Workout Description: The intensity of EN runs will be slightly higher than in OV running but you should still remain completely aerobic. Focus more on form, specifically maintaining good body posture, decreasing the amount of heel strike and braking forces you take with each step, and increased leg turnover. Coach's Comments: aerobic, zone 2, focus on cadence Athlete Comments: none Workout Data   Run Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-148 Aerobic Threshold (AeT) 0 149-158 Tempo (Tem) 0 159-167 Lactate Threshold (LT) 0 168-174 Aerobic Capacity (AeC) 0 175-178 Zone 6 0 179-185 Zone 7 0 186-255 Workout 3     Type: Bike     Code: EN-CA     Planned Duration: 2:00 Workout Description: Cadence rides are meant to improve your pedaling efficiency, neuromuscular coordination and leg speed. Ride at a speed that is within your aerobic comfort zone for the specified time while maintaining an even pedal stroke without bouncing on the saddle. Most EN-CA rides will be at 85 or more rpms and will be specified on your training calendar. Coach's Comments: higher, higher cadence Athlete Comments: none Workout Data   Bike Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 SATURDAY  11/21/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Other     Code: BOB GONE     Planned Duration: 0:00 Workout Description: Bob is traveling. Coach's Comments: in Alabama Athlete Comments: none Workout Data   Other Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 Workout 2     Type: Strength     Code: STR CAL     Planned Duration: 0:00 Workout Description: These will typically be body weight exercises. Coach's Comments: 150 pushups throughout the day Athlete Comments: none Workout Data   Strength Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 Workout 3     Type: Swim     Code: OPEN     Planned Duration: 0:00 Workout Description: Open water swim outdoors. Coach's Comments: 45 minutes on the course if you can Athlete Comments: none Workout Data   Swim Distance 0yd Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 Workout 4     Type: Bike     Code: SP-HT     Planned Duration: 2:00 Workout Description: Hill training builds leg strength while improving aerobic efficiency. Ride in a harder gear while ascending, trying to stay in your aerobic heart rate zone as much as you can. Ride at a speed that you feel comfortable while descending, maintaining a high cadence. Many athletes realize the importance of the ascent portion of hill training but many fail to realize that the descent portion of hill training is just as important. You can be a terrific climber but if you are not comfortable descending at faster speeds or if you are not comfortable with your bike handling skills, you will be passed on the descent every time. The higher heart rate zone is meant to be done on the uphills rather than during the entire ride. During descents and flats, stay at a lower heart rate. At the end of the ride, your average heart rate should be in zone 2-3. Coach's Comments: rolling course, stay aerobic Athlete Comments: none Workout Data   Bike Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 SUNDAY  11/22/2009   Sleep: N/A   Fatigue: N/A   Stress: N/A   Soreness: N/A   Pulse: N/A   Weight: N/A Workout 1     Type: Other     Code: Custom     Planned Duration: 0:00 Workout Description: Will be a busy day cheering at IMAZ. Might be able to get in a run. Coach's Comments: none Athlete Comments: none Workout Data   Other Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-136 Aerobic Threshold (AeT) 0 137-150 Tempo (Tem) 0 151-156 Lactate Threshold (LT) 0 157-167 Aerobic Capacity (AeC) 0 168-171 Zone 6 0 172-177 Zone 7 0 178-255 Workout 2     Type: Run     Code: EN     Planned Duration: 0:35 Workout Description: The intensity of EN runs will be slightly higher than in OV running but you should still remain completely aerobic. Focus more on form, specifically maintaining good body posture, decreasing the amount of heel strike and braking forces you take with each step, and increased leg turnover. Coach's Comments: none Athlete Comments: none Workout Data   Run Distance 0mi Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:00 hh:mm Time in HR Zones HR Zones Minutes Range Active Recovery (AR) 0 0-148 Aerobic Threshold (AeT) 0 149-158 Tempo (Tem) 0 159-167 Lactate Threshold (LT) 0 168-174 Aerobic Capacity (AeC) 0 175-178 Zone 6 0 179-185 Zone 7 0 186-255