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Athlete Date Sort Location Workout Name Description Results
Topher reynolds 07/04/2013 None Transition Run 10' quick steps EZ transition run
5' walk cd

1.55 miles		 15m 00s
Performed as RX
Topher reynolds 07/03/2013 None Swim 500 swim EZ

5 x 100 as 50 swim 25 kick no board 25 build @ 10" rest

500 Swim strong

10 x 100 @ Max sustainable pace 20" rest btwn each

500 Swim strong

100 EZ

8 x 25 @ 20" rest
1-4 first half of length MAX speed
5-8 second half of length MAX speed

100 EZ

2 x 200 kick @ 10"R

200 cool down		 1h 15m 00s
Performed as RX
Topher reynolds 07/02/2013 None Bike recovery spin (11.45 miles) 55m 04s
Performed as RX
Topher reynolds 07/02/2013 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 06/30/2013 None Swim Open Water (1 mile) 35m 56s
Performed as RX
Topher reynolds 06/30/2013 None Brick Bike (50.13 miles)
20' Z1
60' Z2
10' Z1

Run (8.26 miles)
10' Z1WU
45' Z2 quick feet
20' build to Z3
20' Z3 strong
10' Z1 CD		 6h 44m 33s
Performed as RX
Topher reynolds 06/27/2013 None Bike the sweet spot ride

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

1 x 20' Z3 Strong effort - hold 85-95 rpm

5' Z2
5' Z4 Threshold pace
5' Z2
5' Z4 Threshold pace

15' cool down

20.41 miles		 1h 20m 34s
Performed as RX
Topher reynolds 06/27/2013 None Transition Run 10' quick steps EZ transition run
5' walk cd

1.43 miles		 14m 47s
Performed as RX
Topher reynolds 06/26/2013 None Swim 4 x 250 SKPS

5 x 100 @ 1:40
50 DR
25 cruise
25 build

400 cruise @ 5:30
2 x 200 build each @ 3'
400 cruise @ 5:30
4 x 100 descend @ 1:30
400 cruise @ 5:30
8 x 50 race @ 1'

200 CD		 1h 20m 00s
Performed as RX
Topher reynolds 06/25/2013 None Bike recovery ride- spin the legs

12.35 miles		 60m 02s
Performed as RX
Topher reynolds 06/25/2013 None Run 5' walk
40' conversational
5' walk

4.95 miles		 50m 01s
Performed as RX
Topher reynolds 06/24/2013 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		 45m 00s
Performed as RX
Topher reynolds 06/23/2013 None Bike Endurance spin

20' Z1

90' Z2

10' Z1

25.01 miles		 1h 33m 12s
Performed as RX
Topher reynolds 06/23/2013 None Run 10' Z1WU
45' Z2 quick feet
20' build to Z3
20' Z3 strong
10' Z1 CD

9.5 miles		 1h 35m 00s
Performed as RX
Topher reynolds 06/22/2013 None Swim 4 x 200 SKPS

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

200 CD		 60m 00s
Performed as RX
Topher reynolds 06/22/2013 None Bike Endurance Tempo Drills

30' Z1
30' Z2
2 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
1 hr @ Z3 (sweet spot) about 7/10 strong pace (make sure to fuel up before this interval, maybe some nutrition with caffeine)
15' Z1 cool down

80.37 miles		 4h 49m 33s
Performed as RX
Topher reynolds 06/22/2013 None Run 5' Walk

60' Z2

5' Walk

4.57 miles		 1h 3m 21s
Performed as RX
Topher reynolds 06/21/2013 None Swim 500 swim EZ
5 x 100 as 50 swim 25 kick no board 25 build @ 10" rest

500 Swim strong

10 x 100 @ Max sustainable pace 20" rest btwn each

500 Swim strong

100 EZ

8 x 25 @ 20" rest
1-4 first half of length MAX speed
5-8 second half of length MAX speed

100 EZ

2 x 200 kick @ 10"R

200 cool down		 1h 15m 00s
Performed as RX
Topher reynolds 06/20/2013 Home None Five rounds for time:
10 X box jumps
20 X squats
30 X 30lb dumbell swings
40 X single under jump ropes		 16m 12s
Performed as RX
Topher reynolds 06/20/2013 None Bike the sweet spot ride

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

1 x 20' Z3 Strong effort - hold 85-95 rpm

30' Z2

15' cool down

26.1 miles		 1h 29m 42s
Performed as RX
Topher reynolds 06/19/2013 None Swim 500 swim as 50 free 25 kick no board 25 drill

12 x 25 kick build each @ 10" rest

4 x 200 pull @ 10" rest

8 x 50 descend to fast 10" rest

2 x (300 steady pace @ 30 sec rest 200 strong pace @ 20 sec rest 100 FAST @ 10 sec rest- (right back into the 300))

200 cool down		 6m 00s
Performed as RX
Topher reynolds 06/18/2013 None Run 5' walk
40' coversational
5' walk

4.6 miles		 049m 45s
Performed as RX
Topher reynolds 06/16/2013 None Brick #1: Type: Bike
Planned Duration: 1:30
Description: Endurance ride
10' Z1
70' Z2
10' Z1
(25.3 miles)

#2: Type: Run
Planned Duration: 0:26
Description: 10' Quick feet transition run
5' Z2
3' walk
5' Z1
3' walk
(2.65 miles)
 1h 56m 58s
Performed as RX
Topher reynolds 06/15/2013 None Brick Bike: 3hrs 30 mins
15 min Zone 1 warm up EZ
30 min Zone 2 Steady endurance 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. (53.89 miles)
Run:
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 (7 miles)		 4h 9m 30s
Performed as RX
Topher reynolds 06/14/2013 None Swim 4 x 200 SKPS

6 x 50 Descend by 2 @ :50

Broken 1.2 miles

200 Strong
R10"
500 settle into rhythm / spot 1 per length
R10"
500 build slightly
R10"
500 descend to strong pace / spot 1 per length
R10"
200 EZ Strong getting legs ready

200 CD		 60m 00s
Performed as RX
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