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Athlete Date Sort Location Workout Name Description Results
Topher reynolds 07/22/2013 None Swim Open water swim 60m 00s
Performed as RX
Topher reynolds 07/21/2013 None Bike 30' Z1
60' Z2- nice quick cadence
10' Z3- Z4
20' Z1

38.45 miles		 2h 1m 50s
Performed as RX
Topher reynolds 07/21/2013 None Transition Run 2.12 miles 20m 10s
Performed as RX
Topher reynolds 07/20/2013 None Run 5' walk
50' Z2 steady
5' walk

6.24 miles		 60m 06s
Performed as RX
Topher reynolds 07/18/2013 None Swim 4 x 200 SKPS

1000 Steady (little faster)
2' R
2 x 500 build each @ 1' R

200 CD		 50m 00s
Performed as RX
Topher reynolds 07/17/2013 None Bike Z1 recovery ride. just spin out the legs. 95-105 rpms

15.57 miles		 1h 15m 05s
Performed as RX
Topher reynolds 07/16/2013 None Run 5' walk
65' Z2 steady
5' walk

6.82 miles		 1h 15m 49s
Performed as RX
Topher reynolds 07/15/2013 None Swim SKPS 4 x 250 EZ

5 x 100
50 choice- 25 kick - 25 swim @ 10" R

4 x 125 build @ 30"R

200 CD		 40m 00s
Performed as RX
Topher reynolds 07/14/2013 None Bike 20' Z1

90' Z2
60' build to Z3 by 30' in and hold

10' Z1

48.83 miles		 2h 56m 14s
Performed as RX
Topher reynolds 07/14/2013 None Transition Run 10' quick steps EZ transition run
5' walk cd

1.45 miles		 15m 40s
Performed as RX
Topher reynolds 07/14/2013 None Swim Open water 41m 36s
Performed as RX
Topher reynolds 07/13/2013 None Brick Bike: 60.76 miles
15 min Zone 1 warm up EZ
30 min Zone 2 Steady endruance pace
2hrs 15min @ Zone 3 to 4. RAce intensity for long distance triathlon (70.3-140.6). Keep the intensity as consistent as possible. Transition immediately into run.

Run: 8.2 miles
1 hr transition run
- first 5 mins focus on leg turn over and settling in
- next 5 mins try and settle into pace
- 40 min @ race pace
- 10 min cool down run
 4h 48m 26s
Performed as RX
Topher reynolds 07/13/2013 None Swim Open water 60m 00s
Performed as RX
Topher reynolds 07/12/2013 None Bike recovery ride- spin the legs (11.41 miles) 60m 02s
Performed as RX
Topher reynolds 07/11/2013 None Run 5' Walk 90' Run 5' walk 1h 40m 00s
Performed as RX
Topher reynolds 07/10/2013 None Bike 15' Z1 warm up

3 x 1' FCAD - 100+ RPM 1' AR btwn

10' Cruise (Z3)

2 x 15' Z4 @ 5' AR btwn

15' Z1 cool down		 1h 26m 00s
Performed as RX
Topher reynolds 07/09/2013 Travel CFE Quickie Workout Five rounds of:
10 24" box jumps
15 overhead squats with 45lb bar
20 25lb kettle bell swings		 13m 24s
Performed as RX
Topher reynolds 07/09/2013 None Swim 10 x 100 as 50 swim 25 kick no board 25 drill @ 10" rest

10 x 50 Descend 1-5 to strong and 6-10 to fast @ 10" rest

4 x
(100- 1st 50 ez 2nd 50 Fast
50- 1st 25 ez 2nd 25 Fast
25- MAX @ 30" rest
200 steady- 20" rest

200 cool down		 1h 15m 00s
Performed as RX
Topher reynolds 07/08/2013 None Bike Recovery ride (11.76 miles) 57m 07s
Performed as RX
Topher reynolds 07/07/2013 None Bike Endurance spin

20' Z1

90' Z2

10' Z1

38.39 miles		 2h 4m 22s
Performed as RX
Topher reynolds 07/07/2013 None Transition Run 1.28 miles 15m 48s
Performed as RX
Topher reynolds 07/06/2013 None Run 10' Z1WU
45' Z2 quick feet
20' build to Z3
20' Z3 strong
10' Z1 CD

10.87 miles		 1h 46m 50s
Performed as RX
Topher reynolds 07/05/2013 None Run 5' walk
40' coversational
5' walk

4.96 miles		 50m 02s
Performed as RX
Topher reynolds 07/05/2013 None Swim Open water swim 30m 02s
Performed as RX
Topher reynolds 07/04/2013 None Bike the sweet spot ride

15' Z1
5' @ blow out effort (over LT pace, not quite all out)
5' Z1 Active Recovery

2 x 20' Z3 Strong effort - hold 85-95 rpm 5' AR btwn

10' Z2

15' cool down

30.36 miles		 1h 38m 52s
Performed as RX
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