John Rueth - Training Log
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daydate(s)sport(s) planneddone? / done something else instead?venue(s)eventcommentlink
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Sunday
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Saturday
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Friday
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Thursday
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Wednesday
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Tuesdayday off
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Monday27.11.17day off
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SundayIronman 70.3 Thailand
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Saturdayrelax
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Friday10 km run
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Thursday3 km swim
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Wednesday2 hours bike
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Tuesday10-15 km run40 km bike
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Monday20.11.173 km swimday off
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SundayLaguna Phuket Triathlon2 km swim; 50 km bike; 12 km run
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Saturdayrelaxday off
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Friday3 km swimday off
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Thursday2 hours bike40 km bike; 7 km run
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Wednesday3 km swimday off
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Tuesday20 km run: 16 x 800 m45 km bike
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Monday13.11.173 km swim2.5 km swim
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Sunday120 km bike + 30 min run55 km bike; 5 km run
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Saturday22 km run23 km bike; 22 km run
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Friday3 km swim; 1-2 hours bikeday off
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Thursday3 km swim14 km run; 3050 m swim with Sebastian
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Wednesdayday off; flight to Phuketday off
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Tuesday18 km run: 16 x 800 mday off
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Monday06.11.173 km swimdone
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SundayIronman 5i50 Bohol
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Saturdayrelax
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Friday3 km swim
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Thursday70 min bike trainer
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Wednesday3 km swim
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Tuesday16 km run: 14 x 800 m
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Monday30.10.173 km swimdone
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Sunday130 km bike + 30 min run96 km bike + 4 km run
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Saturday22 km run27 km run
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Friday3 km swim
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Thursday70 min bike trainer
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Wednesday3 km swim
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Tuesday14 km run: 12 x 800 mdone
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Monday23.10.173 km swim
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Sunday90 km bike + 30 min run
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Saturday22 km run
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Friday65 km bike (Tops)
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Thursday3 km swim; 12 km run
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Wednesday3 km swim; 70 min bike trainer3 km swim; 80 min bike trainer
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Tuesday12 km run: 10 x 800 minyes
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Monday16.10.173 km swim3,2 km swim
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Sunday90 km bike + 30 min run112,7 km bike
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Saturday22 km run22,5 km run
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Friday2 km swim; 70 min bike trainerday off
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Thursday10 km run: 8 x 800m
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Wednesday2 km swim; 70 min bike trainer
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Tuesday10 km run
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Monday09.10.172 km swim
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Sundayday off; recovery swim
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Saturday16.9.173.8 km swim; 180 km bike; 42.2 km runTabuelanTabuelan 226
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Friday1km swim with 3x100m @ race pace, 30 min bike with 3x3 min @ race pace, 15 min EASY run off the bike
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Thursday40x50 swim set with 200m warm up and cool down
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Wednesday10 min warm up then 6x800 FAST running with 200m easy recovery. These need to be consistent and faster than race pace. 20 min cool down
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Tuesday1 hour ride with 10x1 min TT above race pace efforts
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Monday20x100m swim - nice and easy. Focus on feel for water
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Sunday10.9.175 hour bike; 1 hour run off the bike
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Saturday20km long run. First 10km easy then 2km @4:45/km, 2km @4:30, 2@4:15, 2@4:10, 1@4:00, 1@sub 4min/km 2km recovery swim
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FridaySWIM - 800m warm up then 40x50's 16, 12, 8, 4 with every 4th, 3rd, 2nd and all sprint (you have done this session many times) complete twice then 200m cool down.
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Thursday3 hour ride with 6x10 min TT efforts with 5 min recovery inbetween - 30 min run off bike above race pace
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Wednesday5000m swim as 5x1000 with 1 min rest
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Tuesday20 min warm up then 12x800 FAST running with 200m easy recovery. These need to be consistent and faster than race pace. 20 min cool down
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Mondayswim 2-3 km
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Sunday3.9.17150 km bike; 1 hour run off the bike
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Saturday2.9.1722 km run
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Friday1.9.173 km swim
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Thursday31.8.1790 km bike
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Wednesday30.8.173 km swim
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Tuesday29.8.1715 km run
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Monday28.8.172 km swim
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Sunday27.8.17130 km bike; 1 hour run off the bike
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Saturday26.8.1722 km run
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Friday25.8.173 km swim
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Thursday24.8.1790 km bike3 km swim
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Wednesday23.8.173 km swim; 10 km run10 km run
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Tuesday22.8.171 h bike trainerday off
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Monday21.8.1711.7 km run
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2.2 km swim
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Sunday20.8.17130 km bike; 1.25 hours run off the bike
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Saturday19.8.17
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