Training Journal for David Boyer

1200 meter swim with 5 x 100s @ 2:00.

Workout:

• Type: Swim
• Date: 04/08/2010
• Time: 11:45:00
• Total Time: 00:25:22.05
• Calories: 285
• Distance: 1,200 m
• Average Pace: 2:07.1/100m

Off the bike and trying to hold a 7:26 pace.  7:42, 7:22, 7:07, 7:24 pace for last .7 miles.

Workout:

• Type: Run
• Date: 04/08/2010
• Time: 08:14:00
• Total Time: 00:27:27.62
• Average Heart rate: 167
• Max Heart rate: 184
• Calories: 521
• Distance: 3.71 miles
• Average Pace: 7:23.9/mile

First leg of a brick workout.  I rode the trainer using the Race Day DVD.  It was a pretty good workout I held 20.6 avg speed during the race.  Then headed out for a run with about a 5 min transition.

Workout:

• Type: Cycle
• Date: 04/08/2010
• Time: 07:05:00
• Total Time: 1:01:54.00
• Average Heart rate: 143
• Max Heart rate: 181
• Calories: 1044
• Distance: 20 miles
• Average Speed: 19.39 mph
• Average Cadence: 88
• Max Cadence: 115

Workout:

• Type: Run
• Date: 04/07/2010
• Time: 07:36:00
• Total Time: 00:29:00.80
• Average Heart rate: 168
• Calories: 551
• Distance: 4 miles
• Average Pace: 7:15.31/mile

Push-Ups/Sit-Ups/Pull-Ups

Workout:

• Type: Strength Training
• Date: 04/07/2010
• Time: 07:00:00
• Total Time: 00:12:10.00
• Calories: 96

Workout:

• Type: Walk
• Date: 04/06/2010
• Time: 17:44:00
• Total Time: 00:25:23.00
• Calories: 118
• Distance: 1.28 miles
• Average Pace: 19:48.12/mile

Workout:

• Type: Cycle
• Date: 04/06/2010
• Time: 06:56:00
• Total Time: 1:16:58.00
• Calories: 1732
• Distance: 25.7 miles
• Average Speed: 20.03 mph

Workout:

• Type: Cycle
• Date: 04/05/2010
• Time: 13:15:00
• Total Time: 1:19:50.00
• Calories: 1796
• Distance: 30 miles
• Average Speed: 22.55 mph

10 x 50s @ 1:00

Workout:

• Type: Swim
• Date: 04/05/2010
• Time: 09:45:00
• Total Time: 00:27:10.00
• Calories: 229
• Distance: 1,200 m
• Average Pace: 2:15.57/100m

Recovery Run

Workout:

• Type: Run
• Date: 04/05/2010
• Time: 06:45:00
• Total Time: 00:44:10.00
• Calories: 714
• Distance: 5.3 miles
• Average Pace: 8:20/mile