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Summary for the week of: 11/16/2009   This Week This Month Year to Date Planned Time 12:30 25:00 304:31 Actual Time 4:10 17:38 336:05 Swim 1640.42 yd 3335.52 yd 53258.97 yd Bike 0 mi 52.34 mi 2434.38 mi Run 0 mi 45.71 mi 552.57 mi Strength 0 mi 0 mi 0 mi Brick - - 0 mi X-Train - - 11.95 mi Race - - 0 mi MTB - - 0 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: N/A Workout 1     Type: Strength     Code: Custom     Planned Duration: 0:00 Workout Description: Yoga Core Coach's Comments: none 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 1:00 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1 0 0-132 Zone 2 0 133-146 Zone 3 0 147-153 Zone 4 0 154-163 Zone 5 0 164-167 Zone 6 0 168-173 Zone 7 0 174-255 Workout 2     Type: Bike     Code: Custom     Planned Duration: 0:00 Workout Description: Yoga Warm up Coach's Comments: none 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 0:15 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-136 Zone 2: Aerobic 0 137-149 Zone 3: Tempo 0 150-156 Zone 4: SubThreshold 0 157-167 Zone 5A: SuperThreshold 0 168-170 Zone 5B: Aerobic Capacity 0 171-176 Zone 5C: Anaerobic Capacity 0 177-255 Workout 3     Type: Bike     Code: E1e     Planned Duration: 1:30 Workout Description: Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride. Coach's Comments: none 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 Zone 1: Recovery 0 0-136 Zone 2: Aerobic 0 137-149 Zone 3: Tempo 0 150-156 Zone 4: SubThreshold 0 157-167 Zone 5A: SuperThreshold 0 168-170 Zone 5B: Aerobic Capacity 0 171-176 Zone 5C: Anaerobic Capacity 0 177-255 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: S1a     Planned Duration: 0:45 Workout Description: Warm-up + drills for your technique limiter. Then do 6x50 fast form (on 90 seconds). Long, easy cool down. FORM! Coach's Comments: none Athlete Comments: none Workout Data   Swim Distance 1640.42yd Bike Shoes Power(w) 0 avg 0 max Energy(kJ) 0   Pace (mm:ss) Calculated when saved   Start Time - Total Time 0:45 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1 0 0-132 Zone 2 0 133-146 Zone 3 0 147-153 Zone 4 0 154-163 Zone 5 0 164-167 Zone 6 0 168-173 Zone 7 0 174-255 Workout 2     Type: Bike     Code: S1b     Planned Duration: 1:00 Workout Description: Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED! Coach's Comments: none 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 Zone 1: Recovery 0 0-136 Zone 2: Aerobic 0 137-149 Zone 3: Tempo 0 150-156 Zone 4: SubThreshold 0 157-167 Zone 5A: SuperThreshold 0 168-170 Zone 5B: Aerobic Capacity 0 171-176 Zone 5C: Anaerobic Capacity 0 177-255 Workout 3     Type: Strength     Code: AA     Planned Duration: 0:45 Workout Description: After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel's Training Bible book. Coach's Comments: none 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 0:45 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1 0 0-132 Zone 2 0 133-146 Zone 3 0 147-153 Zone 4 0 154-163 Zone 5 0 164-167 Zone 6 0 168-173 Zone 7 0 174-255 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: Run     Code: S1a     Planned Duration: 1:20 Workout Description: Strides. Warm up. Then 4-5x20 seconds fast on soft, gentle downhill. Approximately 400m race pace. Not all out. Relax. Walk and hop back to start point during each recovery. Hop 30 times on right leg and then 30 times on left leg (hops are to build foot/leg strength). Zone 1 cool down. 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 Zone 1: Recovery 0 0-148 Zone 2: Aerobic 0 149-158 Zone 3: Tempo 0 159-167 Zone 4: SubThreshold 0 168-174 Zone 5A: SuperThrehold 0 175-177 Zone 5B: Aerobic Capacity 0 178-185 Zone 5C: Anaerobic Capacity 0 186-255 Workout 2     Type: Bike     Code: F1a     Planned Duration: 1:00 Workout Description: Trainer hills. Shift up and down thru gears to simulate hills. 2 to 5 minutes in each gear. Seated. Heart rate in 1-4 zones. Coach's Comments: none Athlete Comments: Cyclefit 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 1:25 hh:mm Time in HR Zones HR Zones Minutes Range Zone 1: Recovery 0 0-136 Zone 2: Aerobic 0 137-149 Zone 3: Tempo 0 150-156 Zone 4: SubThreshold 0 157-167 Zone 5A: SuperThreshold 0 168-170 Zone 5B: Aerobic Capacity 0 171-176 Zone 5C: Anaerobic Capacity 0 177-255 Workout 3     Type: Strength     Code: Custom     Planned Duration: 1:00 Workout Description: Yoga Core Coach's Comments: none 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 Zone 1 0 0-132 Zone 2 0 133-146 Zone 3 0 147-153 Zone 4 0 154-163 Zone 5 0 164-167 Zone 6 0 168-173 Zone 7 0 174-255 THURSDAY  11/19/2009   Sleep:    Fatigue:    Stress:    Soreness:    Pulse:    Weight:  Workout 1     Type: Swim     Code: S1b     Planned Duration: 0:45 Workout Description: Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute. Coach's Comments: none 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 Zone 1 0 0-132 Zone 2 0 133-146 Zone 3 0 147-153 Zone 4 0 154-163 Zone 5 0 164-167 Zone 6 0 168-173 Zone 7 0 174-255 Workout 2     Type: Bike     Code: S1a     Planned Duration: 1:00 Workout Description: Isolated Leg Training on trainer. After warm-up, alternate 20-60 seconds with 1 leg--other on a chair. Get a total of 7-10 minutes of ILT on each leg in workout. Alternate legs as you feel like it. Comfortably high cadence. Focus on eliminating dead spot at top of stroke by pushing toes forward in shoes at top. Coach's Comments: none 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 Zone 1: Recovery 0 0-136 Zone 2: Aerobic 0 137-149 Zone 3: Tempo 0 150-156 Zone 4: SubThreshold 0 157-167 Zone 5A: SuperThreshold 0 168-170 Zone 5B: Aerobic Capacity 0 171-176 Zone 5C: Anaerobic Capacity 0 177-255 Workout 3     Type: Strength     Code: AA     Planned Duration: 0:45 Workout Description: After warm up do 3-4 sets of AA. Cool down with 5-10 minutes of spinning in easy gear/resistance at high rpm. For details go to START (above), WORKOUT DESCRIPTIONS or TRAINING, PRINTABLE VIEW OF WORKOUTS or see Joe Friel's Training Bible book. Coach's Comments: none 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 Zone 1 0 0-132 Zone 2 0 133-146 Zone 3 0 147-153 Zone 4 0 154-163 Zone 5 0 164-167 Zone 6 0 168-173 Zone 7 0 174-255 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: Run     Code: E1c     Planned Duration: 1:20 Workout Description: On soft but firm surface, heart rate in zone 1 only. Pretty form and quick cadence. 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 Zone 1: Recovery 0 0-148 Zone 2: Aerobic 0 149-158 Zone 3: Tempo 0 159-167 Zone 4: SubThreshold 0 168-174 Zone 5A: SuperThrehold 0 175-177 Zone 5B: Aerobic Capacity 0 178-185 Zone 5C: Anaerobic Capacity 0 186-255 SATURDAY 11/21/2009       You have no workouts today 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: Run     Code: E1b     Planned Duration: 1:20 Workout Description: On soft surface. Heart rate zone 1 only. Check cadence several times (21 plus right foot strikes in 15 seconds). 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 Zone 1: Recovery 0 0-148 Zone 2: Aerobic 0 149-158 Zone 3: Tempo 0 159-167 Zone 4: SubThreshold 0 168-174 Zone 5A: SuperThrehold 0 175-177 Zone 5B: Aerobic Capacity 0 178-185 Zone 5C: Anaerobic Capacity 0 186-255