Wednesday  3/10/2010   »   Swim

Swim Technique 2100
Planned Distance:2100 yards

Workout Description:
300 swim
200 pull
100 kick
2 x [4x50 drill w/:15 rest
4x50 pull w/:15 rest
4x50 swim w/:15 rest (descend 1-4)]
6x50 kick w/:15 rest (w/fins)
6x50 w/:15 rest (non-free/free by 25)

100 cool down

Heart Rate Zones for Swim

Zone 1: Recovery: 0 - 141
Zone 2: Aerobic: 142 - 151
Zone 3: Tempo: 152 - 159
Zone 4: SubThreshold: 160 - 166
Zone 5A: SuperThrehold: 167 - 169
Zone 5B: Aerobic Capacity: 170 - 176
Zone 5C: Anaerobic Capacity: 177 - 255

Tuesday  3/9/2010   »   Run

Run Short Speed
Planned Time:0:40:00
Actual Time:0:51:44
Actual Distance:4.88 miles
Calories:1287 calories
View File Viewer for this workout (pwx from a Timex)

Workout Description:
warm up for a mile then run 3x1 mile at your 5K race pace. 2 minutes recovery between

Post Activity Comments:
Time in Zone: 00:34:34.73

Recovery Heart Rate: 18

Heart Rate Zones for Run

Zone 1: Recovery: 0 - 141
Zone 2: Aerobic: 142 - 151
Zone 3: Tempo: 152 - 159
Zone 4: SubThreshold: 160 - 166
Zone 5A: SuperThrehold: 167 - 169
Zone 5B: Aerobic Capacity: 170 - 176
Zone 5C: Anaerobic Capacity: 177 - 255

Monday  3/8/2010   »   Swim

Swim Distance 2400
Planned Distance:2400 yards

Workout Description:
400 warm up w/fins
4x50 kick w/fins w/:15 rest
4x50 drill w/fins w/:15 rest
4x50 swim w/fins w/:15 rest
4x75 pull w/:30 rest
4x100 swim w/:30 rest
4x50 kick w/:20 rest
4x50 drill w/:20 rest
4x50 swim w/:20 rest
100 easy cool down

Heart Rate Zones for Swim

Zone 1: Recovery: 0 - 141
Zone 2: Aerobic: 142 - 151
Zone 3: Tempo: 152 - 159
Zone 4: SubThreshold: 160 - 166
Zone 5A: SuperThrehold: 167 - 169
Zone 5B: Aerobic Capacity: 170 - 176
Zone 5C: Anaerobic Capacity: 177 - 255

Sunday  3/7/2010   »   Run

Long Run 1:45
Planned Time:1:45:00
Actual Time:1:45:54
Actual Distance:9.25 miles
Calories:2278 calories
View File Viewer for this workout (pwx from a Timex)

Workout Description:
Nice steady zone 2 pace. But let your HR go on the uphills. recover on the down hills and flats

Post Activity Comments:
Time in Zone: 01:45:31.36

Recovery Heart Rate: 16

Heart Rate Zones for Run

Zone 1: Recovery: 0 - 141
Zone 2: Aerobic: 142 - 151
Zone 3: Tempo: 152 - 159
Zone 4: SubThreshold: 160 - 166
Zone 5A: SuperThrehold: 167 - 169
Zone 5B: Aerobic Capacity: 170 - 176
Zone 5C: Anaerobic Capacity: 177 - 255

Saturday  3/6/2010   »   Bike

Long Ride 1:30
Planned Time:1:30:00
Actual Time:0:53:14
Actual Distance:14.2 miles
Calories:1049 calories
View File Viewer for this workout (pwx from a Timex)

Workout Description:
Nice steady ride. Focus on good form. Moderate hills and a strong steady cadence

Post Activity Comments:
Had to cut it short due to outside influences.

Recovery Heart Rate: 7

Heart Rate Zones for Bike

Zone 1: Recovery: 0 - 141
Zone 2: Aerobic: 142 - 151
Zone 3: Tempo: 152 - 159
Zone 4: SubThreshold: 160 - 166
Zone 5A: SuperThrehold: 167 - 169
Zone 5B: Aerobic Capacity: 170 - 176
Zone 5C: Anaerobic Capacity: 177 - 255

Power Zones

Lactate Threshold: 250
Active Recovery (AR):0 - 135
Aerobic Threshold (AeT):138 - 188
Tempo (Tem):190 - 225
Lactate Threshold (LT):228 - 263
Aerobic Capacity (AeC):265 - 300
Anaerobic Capacity (AnC):303 -

Friday  3/5/2010   »   Run

Recovery run
Planned Time:0:50:00
Actual Time:0:51:22
Actual Distance:4.05 miles
Calories:1051 calories
View File Viewer for this workout (pwx from a Timex)

Workout Description:
This is a recovery run. I want you to run very easy in zones 1 and 2. Do not push yourself on this run. Slow and steady....

Post Activity Comments:
Time in Zone: 00:50:44.71

Recovery Heart Rate: 21

Heart Rate Zones for Run

Zone 1: Recovery: 0 - 141
Zone 2: Aerobic: 142 - 151
Zone 3: Tempo: 152 - 159
Zone 4: SubThreshold: 160 - 166
Zone 5A: SuperThrehold: 167 - 169
Zone 5B: Aerobic Capacity: 170 - 176
Zone 5C: Anaerobic Capacity: 177 - 255

Friday  3/5/2010   »   Strength

Strength Workout
Planned Time:1:00:00

Heart Rate Zones for Strength

Zone 1: Recovery: 0 - 141
Zone 2: Aerobic: 142 - 151
Zone 3: Tempo: 152 - 159
Zone 4: SubThreshold: 160 - 166
Zone 5A: SuperThrehold: 167 - 169
Zone 5B: Aerobic Capacity: 170 - 176
Zone 5C: Anaerobic Capacity: 177 - 255

Thursday  3/4/2010   »   Run

Track Yasso's 5x800
Planned Time:0:50:00
Actual Time:1:01:15
Actual Distance:5.24 miles
Calories:1521 calories
View File Viewer for this workout (pwx from a Timex)

Workout Description:
On a track or treadmill. Warm up well. then run 5x800's in your half-marathon goal pace. If your goal is 2 hours run them in 4 minutes. Recover for the same time between each 800. Cool down and stretch

Post Activity Comments:
Time in Zone: 00:42:57.46

Recovery Heart Rate: 4

Heart Rate Zones for Run

Zone 1: Recovery: 0 - 141
Zone 2: Aerobic: 142 - 151
Zone 3: Tempo: 152 - 159
Zone 4: SubThreshold: 160 - 166
Zone 5A: SuperThrehold: 167 - 169
Zone 5B: Aerobic Capacity: 170 - 176
Zone 5C: Anaerobic Capacity: 177 - 255

Wednesday  3/3/2010   »   Swim

Masters Swim
Planned Time:1:00:00
Actual Time:1:04:11
Actual Distance:2500 yards
Calories:749 calories
View File Viewer for this workout (pwx from a Timex)

Heart Rate Zones for Swim

Zone 1: Recovery: 0 - 141
Zone 2: Aerobic: 142 - 151
Zone 3: Tempo: 152 - 159
Zone 4: SubThreshold: 160 - 166
Zone 5A: SuperThrehold: 167 - 169
Zone 5B: Aerobic Capacity: 170 - 176
Zone 5C: Anaerobic Capacity: 177 - 255

Wednesday  3/3/2010   »   Day Off

Day Off
Actual Time:0:06:34
Calories:0 calories
View File Viewer for this workout (pwx from a Timex)

Post Activity Comments:
Recovery Heart Rate: 1

Heart Rate Zones for Day Off

Zone 1: Recovery: 0 - 141
Zone 2: Aerobic: 142 - 151
Zone 3: Tempo: 152 - 159
Zone 4: SubThreshold: 160 - 166
Zone 5A: SuperThrehold: 167 - 169
Zone 5B: Aerobic Capacity: 170 - 176
Zone 5C: Anaerobic Capacity: 177 - 255