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Athlete Date Sort Location Workout Name Description Results
Topher reynolds 05/23/2013 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 05/22/2013 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 05/22/2013 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 05/21/2013 None Bike ez recovery spin 60m 00s
Performed as RX
Topher reynolds 05/21/2013 None Run 5' walk
60' Conversational pace
5' walk

3 x 10" strides 1' AR btwn		 1h 13m 00s
Performed as RX
Topher reynolds 05/20/2013 None Swim 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 05/19/2013 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 05/18/2013 None Run 10' Quick feet transition run
5' Z2
3' walk
5' Z1
3' walk		 26m 00s
Performed as RX
Topher reynolds 05/18/2013 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 05/17/2013 None Bike 28.07 miles 1h 38m 20s
Performed as RX
Topher reynolds 05/16/2013 Stryker Eva Five rounds for time of:
Run 800 meters
30 pound dumbell swing, 30 reps
30 inverted rows		 38m 30s
Workout Scaled
Topher reynolds 05/13/2013 None Swim 4 x 200 swim, kick, pull, swim @ 30" R
8 x 50's descend to strong @ 1'

3 x ( 4 x 25 MAX kick @ 40" 1 x 100 SW @ 1:30)

4 x 400 @ 45 sec recovery between each. Go out hard for the first 100 and then settle into endurance pace.


200 recovery		 60m 00s
Performed as RX
Topher reynolds 05/13/2013 None Bike 16.66 miles 56m 55s
Performed as RX
Topher reynolds 05/12/2013 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 05/11/2013 None Bike Endurance Tempo Drills

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

35.51 miles		 2h 8m 20s
Performed as RX
Topher reynolds 05/10/2013 None Bike Easy ride (12.01 miles) 51m 40s
Performed as RX
Topher reynolds 05/09/2013 None Bike 15' Warm up Z1
20' Endurance Pace Z2
2 x 12' @ LT pace 4' AR btwn each
15 ' Z2
5' OG 50-60 RPM Z4 LT
15' Cool down Z1
(28.04 miles)		 1h 44m 18s
Performed as RX
Topher reynolds 05/09/2013 None Swim 4 x 200 swim, kick, pull, swim
4 x 50's descend to strong 15 sec rest btwn each
4 x 125 Sonic 15 sec recovery
4 x 400 45 sec recovery between each. Go out hard for the first 100 and then settle into endurance pace.
200 recovery		 60m 00s
Performed as RX
Topher reynolds 05/08/2013 None Run walk 5' + 10' easy run + 10' drills + 4 X (15'' stride + walk 45'') + 3' easy run + run 30' on the track as fast as you can with consistent pacing. + walk 3' + 5' easy run + walk 3'. If you have a flat course with no stops, then you can run the 30' all out off the track (6.14 miles) 1h 2m 09s
Performed as RX
Topher reynolds 05/07/2013 None Swim 4 x 200 SKPS @ 30"R

1 x 1000 as consistent as possible- try to watch hundred pace. Let me know your time!

3' rest

500 FAST!

200 EZ kick

2 x 50 ALL OUT MAX SPEED! As much rest btwn as you need.

200 CD		 60m 00s
Performed as RX
Topher reynolds 05/07/2013 None Bike 16.71 miles 1h 3m 35s
Performed as RX
Topher reynolds 05/05/2013 None Kalamazoo Half Marathon 13.17 miles 1h 46m 38s
Performed as RX
Topher reynolds 05/04/2013 None Run 5' walk
10' Z1
5' drills
5' build to race pace
1' walk
3 x 10" strides 1' walk btwn
10' Z1
5' walk		 46m 41s
Performed as RX
Topher reynolds 05/03/2013 None Run 5' walk
50' conversational pace
5' walk

+ strides 4 x 10"		 1h 4m 00s
Performed as RX
Topher reynolds 05/02/2013 None Bike 15' Warm up Z1
20' Endurance Pace Z2
2 x 12' @ LT pace 4' AR btwn each
15 ' Z2
5' OG 50-60 RPM Z4 LT
15' Cool down Z1		 1h 40m 00s
Performed as RX
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