I decided that a triathlon would be a good thing to do. Who was I kidding.
Ironman
Friday, September 30, 2016
Swim Workout 9/30/2016
Split
|
Swim Stroke
|
Lengths
|
Distance
|
Time
|
Avg Pace
|
Best Pace
|
Total Strokes
|
Avg Strokes
|
1
|
Freestyle
|
16
|
400
|
08:14.9
|
0:36:06
|
0:31:22
|
218
|
13
|
2
|
Freestyle
|
12
|
300
|
06:28.0
|
0:41:51
|
0:31:54
|
144
|
13
|
3
|
Freestyle
|
2
|
50
|
00:58.6
|
0:32:57
|
0:31:05
|
27
|
13
|
4
|
Freestyle
|
2
|
50
|
00:56.2
|
0:31:45
|
0:31:31
|
25
|
12
|
5
|
Freestyle
|
2
|
50
|
00:51.5
|
0:29:44
|
0:28:36
|
24
|
12
|
6
|
Freestyle
|
2
|
50
|
00:53.7
|
0:20:57
|
0:11:57
|
27
|
9
|
7
|
Freestyle
|
4
|
100
|
02:27.4
|
0:31:51
|
0:12:19
|
48
|
8
|
Summary
|
40
|
1000
|
20:49.9
|
0:35:20
|
0:11:57
|
513
|
12
|
Wednesday, September 28, 2016
Monday, September 26, 2016
Swim Workout 9/26/2016
Interval
|
Swim Stroke
|
Lengths
|
Distance
|
Time
|
Avg Pace
|
Best Pace
|
Sum Strokes
|
Avg Strokes
|
1
|
Freestyle
|
16
|
400
|
09:32.2
|
2:19
|
1:42
|
227
|
14
|
2
|
Freestyle
|
2
|
50
|
:54.2
|
1:48
|
1:44
|
26
|
13
|
3
|
Freestyle
|
2
|
50
|
:59.0
|
1:57
|
1:55
|
26
|
13
|
4
|
Freestyle
|
4
|
100
|
01:48.4
|
1:48
|
1:27
|
48
|
12
|
5
|
Mixed
|
11
|
275
|
05:45.7
|
1:52
|
:40
|
114
|
10
|
6
|
Freestyle
|
4
|
100
|
01:54.8
|
1:54
|
1:35
|
47
|
11
|
Summary
|
39
|
975
|
20:54.3
|
2:03
|
:40
|
488
|
12
|
Sunday, September 25, 2016
Training Plan week of 9/26/2016
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Sunday
|
|
9/26/2016
|
9/27/2016
|
9/28/2016
|
9/29/2016
|
9/30/2016
|
10/1/2016
|
10/2/2016
|
|
Bike
|
45 min.
|
||||||
Run
|
45 min.
|
45 min.
12@8:30
|
30 min
Easy
|
45 min.
Easy
6x1 Hard
|
45 min.
Easy
|
45 min.
Easy
|
2:30
|
Swim
|
1000 yds
|
400 Swim
300 Pull
4X50 Build
100 swim
|
300
Choice
12x25' ALL OUT 2x300 Pull 100 CD |
||||
Thursday, September 22, 2016
Swim Workout 9/22/2016
|
Interval
|
Swim Stroke
|
Lengths
|
Distance
|
Time
|
Avg.
Pace
|
Best Pace
|
Avg. SWOLF
|
Sum
Strokes
|
Avg. Strokes
|
|
1
|
Freestyle
|
12
|
300
|
06:49.49
|
2:12
|
1:57
|
47
|
172
|
14
|
|
2
|
Freestyle
|
1
|
25
|
:26.2
|
1:45
|
1:45
|
38
|
12
|
--
|
|
3
|
Freestyle
|
1
|
25
|
:27.9
|
1:50
|
1:50
|
47
|
14
|
14
|
|
4
|
Freestyle
|
1
|
25
|
:27.6
|
1:50
|
1:50
|
42
|
14
|
--
|
|
5
|
Freestyle
|
1
|
25
|
:24.7
|
1:38
|
1:38
|
46
|
12
|
12
|
|
6
|
Freestyle
|
1
|
25
|
:24.6
|
1:38
|
1:38
|
37
|
12
|
--
|
|
7
|
Freestyle
|
1
|
25
|
:24.8
|
1:39
|
1:39
|
46
|
12
|
12
|
|
8
|
Freestyle
|
1
|
25
|
:24.7
|
1:39
|
1:39
|
37
|
12
|
--
|
|
9
|
Freestyle
|
1
|
25
|
:24.9
|
1:36
|
1:36
|
45
|
12
|
12
|
|
10
|
Freestyle
|
1
|
25
|
:24.1
|
1:36
|
1:36
|
36
|
12
|
--
|
|
11
|
Freestyle
|
1
|
25
|
:24.9
|
1:39
|
1:39
|
45
|
13
|
13
|
|
12
|
Freestyle
|
1
|
25
|
:24.8
|
1:39
|
1:39
|
38
|
13
|
--
|
|
13
|
Freestyle
|
12
|
300
|
05:23.23
|
2:00
|
1:32
|
45
|
129
|
10
|
|
Summary
|
32
|
800
|
16:03.03
|
2:02
|
1:32
|
45
|
403
|
12
|
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