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Athlete Date Sort Location Workout Name Description Results
Topher reynolds 06/13/2013 None Sweet Spot Ride the sweet spot ride

15' Z1
5' @ blow out effort (over LT pace, not quite all out)
5' Z1 Active Recovery
2 x 10' @ Sub Lt Z3-- about an 7 out of 10 effort just below threshold. strong but comfortable pace.
5' AR btwn each

30' Z2

15' cool down

24.24 miles		 1h 40m 02s
Performed as RX
Topher reynolds 06/13/2013 None Transition Run 10' quick steps EZ transition run
5' walk cd

1.3 miles		 14m 16s
Performed as RX
Topher reynolds 06/12/2013 None Swim 200 SKPS - 30 sec rest btwn

4 x 50 drill choice 15"rest
4 x 50 DPS (focus on distance per stroke) 15"
4 x 50 Descend acrros all 4 to strong 15"
50 EZ
200 MAX speed from dive if possible- record time

2 min recovery

800 from push timed. Try and maintain steady pace throughout the entire swim.

200 cool down		 60m 00s
Performed as RX
Topher reynolds 06/12/2013 None Run 5' walk
10' Z1
4 x 15" strides 1' walk btwn
5' build to tempo pace
3' walk

2 x 10' @ tempo Z3 w/ 2' AR btwn

3' walk
5' jog
3' walk

6.73 miles		 1h 9m 17s
Performed as RX
Topher reynolds 06/11/2013 None Bike Endurance ride
10' Z1
70' Z2
10' Z1

Trainer
25.025 miles		 1h 30m 02s
Performed as RX
Topher reynolds 06/11/2013 None Transition Run 10' quick steps EZ transition run
5' walk cd

1.34 mile		 14m 55s
Performed as RX
Topher reynolds 06/09/2013 None Run 5' walk
80' Z2 conversational pace run
5' walk

3 x 10" strides w/ 1' walk btwn

8.74 miles		 1h 29m 09s
Performed as RX
Topher reynolds 06/08/2013 None Bike Endurance Tempo Drills

15' Z1
60' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'

15' Z1 cool down

45.32 miles		 2h 28m 27s
Performed as RX
Topher reynolds 06/08/2013 None Transition Run 10' Quick feet transition run
5' Z2
3' walk
5' Z1
3' walk

2.85 miles		 26m 11s
Performed as RX
Topher reynolds 06/07/2013 None Swim 4 x 250 SKPS Warm Up
3 x ( 400 Swim @ 1:40 pace send off 2 x 200 @ 3:20)
200 cool down		 60m 00s
Performed as RX
Topher reynolds 06/06/2013 None Bike Trainer
10' Z1
55' Z2
10' Z1

20.74		 1h 15m 01s
Performed as RX
Topher reynolds 06/06/2013 None Fartlek Run Fartlek-- Speedplay

10' Z1
40' Insert sporadic intervals. it could mean every time you pass someone with a dog you go 5k pace untill you pass another. anything to mix it up and have fun. Can keep it low intensity if that is what you feel would be best.
10' Z1

7.11 miles		 1h 4m 30s
Performed as RX
Topher reynolds 06/05/2013 Home Garage Workout Three rounds of:
-80 single unders with 25' extension cord folded in half
-60 propane tank overhead swings
-40 squats		 17m 18s
Performed as RX
Topher reynolds 06/05/2013 None Swim 4000 yards
Description: 400 swim @ 15"R
200 kick
200 pull
200 BK/FR

2 x 275 Cruise on 3:45
2 x 75 @ 1'
1 x 450 Steady @ 6:15

(2250)

3 x 150 steady @ 2:10
3 x 150 FAST @ 2:10-- (sub 1:50)
3 x 100 @ 1:40 (optional stroke mix)
300 FAST! @ 4:15

250 CD		 1h 20m 00s
Performed as RX
Topher reynolds 06/03/2013 None Sweet Spot Ride the sweet spot ride

15' Z1
5' @ blow out effort (over LT pace, not quite all out)
5' Z1 Active Recovery
2 x 10' @ Sub Lt Z3-- about an 7 out of 10 effort just below threshold. strong but comfortable pace.
5' AR btwn each

30' Z2

15' cool down

(27.93 miles)		 1h 39m 05s
Performed as RX
Topher reynolds 06/02/2013 None Run 5' walk
70' Z2 conversational pace run
5' walk

3 x 10" strides w/ 1' walk btwn		 2h 3m 00s
Performed as RX
Topher reynolds 06/01/2013 None Transition Run 10' Quick feet transition run
5' Z2
3' walk
5' Z1
3' walk		 26m 00s
Performed as RX
Topher reynolds 06/01/2013 None Bike Endurance Tempo Drills

15' Z1
30' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
15' Z1 cool down		 2h 0m 00s
Performed as RX
Topher reynolds 05/31/2013 None Swim 500 mix
200 dr/sw
200 scull/sw
200 pull
4 x 100 kick @ 2'

3 x
100 stroke/fr @ 1:40
75 IM @ 1:15
50 stroke @ :50
25 FR MAX @ 1:00


5 x 100 as 50 build / 50 fast

3 x
4 x 200 with rest :40/:30/:20/:10 @ OD Pace
2 x 100 @ FAST, intervals are at 200 pace from previous set

4 x 100 fins + pads as 50 kick / 50 swim
100 cruise with fins and pads Cool down		 1h 15m 00s
Performed as RX
Topher reynolds 05/30/2013 None Run 5' walk
10' Z1
5' drills
4 x 7" strides 1' walk btwn
5' build to 5k race pace
1' walk 3' jog
1 mile @ race pace
10' Z1
5' walk		 50m 00s
Performed as RX
Topher reynolds 05/29/2013 None Fartlek Run Fartlek-- Speedplay

10' Z1
40' Insert sporadic intervals. it could mean every time you pass someone with a dog you go 5k pace untill you pass another. anything to mix it up and have fun. Can keep it low intensity if that is what you feel would be best.
10' Z1		 60m 00s
Performed as RX
Topher reynolds 05/28/2013 None Bike 10' EZ Warm up Z1
10' Z2 (Endurance Pace)

3 x 10' @ Z3 pace (Controled strong pace. Just under race pace for an Olympic distance tri). 3' AR (active recovery) after each interval.

6' Z2
10' Cool Down		 1h 15m 00s
Performed as RX
Topher reynolds 05/27/2013 None Seim 300 swim
200 dr/sw
300 back/ free
200 swim

2 x
200 kick @ 20"R
4 x 75 @ 10"R

400 swim- build @ 30"R
4 x 100 descend to MAX @ 1:40
300 swim- build @ 30" R
3 x 100 descend to MAX @ 1:40

200 cool down		 1h 15m 00s
Performed as RX
Topher reynolds 05/26/2013 None Run 5' walk
70' Z2 conversational pace run
5' walk

3 x 10" strides w/ 1' walk btwn		 1h 23m 00s
Performed as RX
Topher reynolds 05/25/2013 None Bike Endurance Tempo Drills

15' Z1
30' Z2
1 hr w/ Z3/4 (tempo burst) 10" burst ~ every 5'
15' Z1 cool down		 2h 0m 00s
Performed as RX
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