Victor Huarota 2014 Training Log
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ABCFGILMNOPRUVWXYAAABADAFAHAIAJAKALAMANAOAPAQARASATAUAVAWAXAYAZBABBBCBDBEBFBGBHBIBJBKBLBMBNBOBPBQBRBSBTBUBVBWBXBY
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2014SwimBikeRunGymsTRIve Triathlon CoachingFull shoe nameworkShoe numberActual timePlan timeMiles with a logged timeMins with a logged distPlan info - HIDE
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(17 rest days)PlanActualPlanActualPlanActualPlanActual(Auto-populated and color-days123456789101112131415SwimBikeRunLiftTOTALSwimBikeRunLiftTOTALBikeRunBikeRunPlanKey
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JulDayydydminsmlsmlsminsHRPwrSpeedmlsmlsminsHRPaceShoeminsminsrhrurlWorkout NotesObservations/Health/Injuries etccoded based on shoe wear)HIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDEHIDELineCycleRideRunRaceunusedtimeGoalOther
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1Tues3,5003,50026293030SWIM: 200 pull, 200 kick, 100 swim x 2, 900 swim (freestyle, breast stroke, back stroke x 3), 6 x 100's on 1:45, 6 x 50 on 1:00, 500 swim (DPS, speed up each 100, 200 c/d SPIN: With Christi WEIGHTS: Jips and core circuit1116.6791.580.0030.003.97116.6782.110.0030.003.81
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2Weds88RUN: 1 mile warm up, 6 mile farlek (1 minute hard, 2 easy), 1 mile c/d STRETCH10.000.0068.000.001.130.000.0056.470.000.94
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3Thurs2,0002,000252530SWIM: Lake swim 1200 open water, 8 x 100 sprints BIKE: 25 mile ride (South to Kenosha) WEIGHTS: Sand sprints, lunges and core166.6778.950.000.002.4366.6778.950.0030.002.93
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4Fri55Happy 4th, you still have to run! :)10.000.0042.500.000.710.000.0035.290.000.59
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5Sat28286.16.150/50 day half of the half ironman bike along the lake front north and run on the course, high tempo for time.10.0088.4251.850.002.340.0088.4243.060.002.19
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6Sun1,6501,650Full course swim! Woot woot!155.000.000.000.000.9255.000.000.000.000.92No cycle in year plan0
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w/e 6PlanNo cycle in year plan, No numbers in year plan. 0238.33258.95162.3530.00689.630.000.000.000.000.00000029No cycle in year plan, No numbers in year plan.
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7MonRecovery day...13 days to go.Nutrition Notes:00.000.000.000.000.000.000.000.000.000.00
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8Tues2,5002,50020202020SWIM: 3/3/2 w/u (300 pull, 300 kick, 200 swim) stay relaxed, 500 drills (Right Arm, left arm, 6-3-6, dps), 200 x 5 (focus on form and DPS) on 3:45, 200 c/d SPIN: With Christi WEIGHTS: Light weights, hips and core, no heavy lifting! 12 DaysEat well this week. 7 servings of fruit/vegitables every day. Also stick to pastas, rices, oats and mostly white meats (Chicken/turkey)183.3363.160.0020.002.7783.3363.160.0020.002.77
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9Weds66RUN: 6 mile run, pick up tempo for miles 3 and 4. STREATCH and recover. 11 Days10.000.0051.000.000.850.000.0042.350.000.71
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10Thurs3,0003,00020202220SWIM: 3/3/2 w/u, 6 x 50 (as build 1-4, hold 5+6, 10secs rest), 5 x 100m deep water start /turns, 100m kick, 5 x 100m pull, 100m kick, 5 x 100m deep water start /turns, c/d 200m easy BIKE: 20 mile ride at 80% race pace, followed by a 2 mile run STRETCH and CORE 10 Days1100.0063.1617.000.003.00100.0063.1614.1220.003.29
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11Fri55RUN: 5 Mile easy run...9 days to go.Practice meal: Eat a pasta dinner tonight, include some veggies and milk/chocolate milk10.000.0042.500.000.710.000.0035.290.000.59
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12Sat353520BIKE: 35 Mile Bike Ride, easy pace, course visualization. CORE Work... 8 DaysPractice meal: Eat a protien rich meal tonight: Chicken or fish with a small amount of pasta, include a small amount of veggies. Lots of water and maybe some gatoraid 10.00110.530.000.001.840.00110.530.0020.002.18
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13Sun1,5001,50088SWIM: Open water in lake Michigan RUN: 8 Mile very easy run, stay relaxed and calm. 7 days150.000.0068.000.001.9750.000.0056.470.001.77No cycle in year plan0
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w/e 13PlanNo cycle in year plan, No numbers in year plan. 1233.33236.84178.5020.00668.680.000.000.000.000.00000030No cycle in year plan, No numbers in year plan.
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14MonRecovery day...It's race week! 6 days to go!!!This week is all about getting essential nutrients! Stick to your 7 fruits and veggies a day (Vitamins/Minerals). Try to get 65% carbohydrates (Pasta, rice, Whole grains), 25% Protiens (Chicken, Turkey, beef, eggs, yogurt) and 10% healthy fats (Avacado, nuts, potatoes)00.000.000.000.000.000.000.000.000.000.00
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15Tues2,0002,0001820SWIM: 3/3/2 w/u, 400 drills (6-3-6, fingertip, 6-3-6, dps), 6 x 50 all out, 30 seconds rest, 4 x 75 (Back stroke, breast stroke, freestyle) 200 c/d BIKE: 1 hour ride, 8 sprints in middle. STREATCH/CORE...5 daysDRINK LOTS OF WATER ALL WEEK!166.670.000.000.001.1166.6756.840.0020.002.39
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16Weds55RUN: Five mile run, go over race nutrition...4 daysCut back on dairy products (Milk, cheese, yogurts) you can still have them, just less frequently.10.000.0042.500.000.710.000.0035.290.000.59
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17Thurs1,50015SWIM: Open water at the lake, practice switching strokes and making turns BIKE: 45 minute easy ride, go over transition, STREATCH...3 days00.000.000.000.000.0050.0047.370.000.001.62
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18FriRecovery Day...2 daysPasta dinner with the club.00.000.000.000.000.000.000.000.000.000.00
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19Sat80052WORKOUT: 15 swim, 15 bike, 15 run..Rest and eat well...RACE DAY TOMORROW!!!!Protien dinner with Coach J00.000.000.000.000.0026.6715.7914.120.000.94
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20Sun1,6505613.1IRONMAN RACINE 70.3 , Trust your training and your plan! You are going to rock!Make sure you are sticking to your nutrition plan during the race.00.000.000.000.000.0055.00176.8492.470.005.41No cycle in year plan0
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w/e 20PlanNo cycle in year plan, No numbers in year plan. 266.670.0042.500.00109.170.000.000.000.000.00000031No cycle in year plan, No numbers in year plan.
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21Mon00.000.000.000.000.000.000.000.000.000.00
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22Tues00.000.000.000.000.000.000.000.000.000.00
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23Weds00.000.000.000.000.000.000.000.000.000.00
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24Thurs00.000.000.000.000.000.000.000.000.000.00
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25Fri00.000.000.000.000.000.000.000.000.000.00
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26Sat00.000.000.000.000.000.000.000.000.000.00
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27Sun00.000.000.000.000.000.000.000.000.000.00No cycle in year plan0
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w/e 27PlanNo cycle in year plan, No numbers in year plan. 30.000.000.000.000.000.000.000.000.000.00000032No cycle in year plan, No numbers in year plan.
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28Mon00.000.000.000.000.000.000.000.000.000.00
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29Tues00.000.000.000.000.000.000.000.000.000.00
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30Weds00.000.000.000.000.000.000.000.000.000.00
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31Thurs00.000.000.000.000.000.000.000.000.000.00
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(7 day)PlanNo cycle in year plan, No numbers in year plan. 40.000.000.000.000.000.000.000.000.000.00000033No cycle in year plan, No numbers in year plan.
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Total or avg.20,10016,1500:002481570:0060.245.10:002:200:500Total time = 24:27, based on mins entered, else based on speeds in SettingsAll data on the pale blue lines is populated from the "Year Plan" worksheet.140000000000000000000
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Weekly data:usages000000000000000wk60.000.000.000.000.000.000.000.000.000.00
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Wk ending 67,1507,1500:0079820:001919.10:001:000:3011.490
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Wk ending 137,0007,0000:0075750:0021210:001:000:2011.141
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Wk ending 205,9502,0000:009400:002050:000:200:001.822
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Wk ending 27000:00000:00000:000:000:000.003
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Average5,0254,0380:0062390:0015110:000:350:1206.11
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JulDayydydhrsmlsmlshrsHRPwrSpeedmlsmlshrsPaceShoehrshrsrhrurlWorkout NotesObservations/Health/Injuries etc
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