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Athlete Date Sort Location Workout Name Description Results
Topher reynolds 04/15/2013 None Swim 350 swim @ 6:00
250 50sw 50 surfkick @ 5:00
175 DR @ 3'
75 25bk/fr @ 1:30
(850)

2 x
( 3 x 100 descend 1-3 @ 1:45
200 FAST @ 4'
100 EZ @ 2')

2 x
(3 x 50 descend @ 1'
150 stroke FAST @ 3'
100 @ 1:45)

10 x 25 @ 40" build 1 MAX

200 cd		 1h 20m 00s
Performed as RX
Topher reynolds 04/14/2013 None Bike 15' Z1 (ez warm up

75' Z2 Endurance, try to keep the cadence consistent. Let me know what the average is. Just a steady ride, about a 5-6 out of 10 PE.

15 ' Z1 Cool down		 1h 45m 00s
Performed as RX
Topher reynolds 04/14/2013 None Run 5' walk
30' Z2 Conversational pace
5' walk

3 x 10" strides 1' walk btwn		 43m 00s
Performed as RX
Topher reynolds 04/13/2013 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 04/12/2013 None Swim 4 x 250 Swim Kick Pull Swim @ 20" R

10 x 100
as 50 streamline kick- 25 DPS- 25 Build @ 20" R

1000 pull

2 x 500 negative split on both! 1' btwn Let me know the times

200 CD		 1h 15m 00s
Performed as RX
Topher reynolds 04/11/2013 None Run 5' walk
30' Z2 Conversational pace
5' walk

3 x 10" strides 1' walk btwn
Pre-Activity Comments:
43m 00s
Performed as RX
Topher reynolds 04/10/2013 None Run 5' walk
40' Z2 Conversational pace
5' walk

3 x 10" strides 1' walk btwn		 53m 00s
Performed as RX
Topher reynolds 04/08/2013 None Swim 1000 choice! Mix it up

4 x 200 pink- endurance pace @ 20"R
4 x 50 swim EZ @ 15" R btwn

4 x 200 pull @ 20"R
4 x 50 swim EZ @ 15" R btwn

4 x 200 red- subLT pace @ 30"R
4 x 50 swim EZ @ 15" R btwn


200 CD		 1h 15m 00s
Performed as RX
Topher reynolds 04/07/2013 None Bike 15' Z1 (ez warm up

75' Z2 Endurance, try to keep the cadence consistent. Let me know what the average is. Just a steady ride, about a 5-6 out of 10 PE.

15 ' Z1 Cool down		 1h 45m 00s
Performed as RX
Topher reynolds 04/06/2013 None Run 5' walk
65' Z2 conversational pace run
5' walk

3 x 10" strides w/ 1' walk btwn		 1h 18m 00s
Performed as RX
Topher reynolds 04/05/2013 None Bike 10' Z1
5 x 1' FCAD w/ 1' AR btwn start @ 100 RPM then go up to 110, 115, 120, 130+
5' Z2
2 x 5' OG 50-60 rpm @ Z3-4 5' Z2 btwn
5' Z2
2 x 10' Sub LT 2' AR btwn- strong pace about 7 out of 10 on PE scale
10' Z1		 1h 15m 00s
Performed as RX
Topher reynolds 04/04/2013 None Swim 1000 choice! Mix it up

2 x 200 pink- endurance pace @ 20"R
4 x 50 swim EZ @ 15" R btwn

2 x 200 pull @ 20"R
4 x 50 swim EZ @ 15" R btwn

2 x 200 red- subLT pace @ 30"R
4 x 50 swim EZ @ 15" R btwn

2 x 200 pull @ 20"R
4 x 50 swim EZ @ 15" R btwn

2 x 200 BLUE- LT pace- FAST! @ 40"R
4 x 50 swim EZ @ 15" R btwn

200 CD		 1h 15m 00s
Performed as RX
Topher reynolds 04/03/2013 None Run 5' walk
40' Z2 Conversational pace
5' walk

3 x 10" strides 1' walk btwn		 53m 00s
Performed as RX
Topher reynolds 04/01/2013 None Swim 400 swim as 75 swim 25 kick @ 6:15
150 kick @ 2:45
150 pull @ 2:30
150 bk/free @ 2:30


16 x 100 @ 1:40
4- drill/swim
4- 3,5,7 breath control
4- descend
4- max sustainable

8 x 25 build to FAST @ 45"

200 bk/free		 1h 20m 00s
Performed as RX
Topher reynolds 03/31/2013 None Run 5' walk
65' Z2 conversational pace run
5' walk

3 x 10" strides w/ 1' walk btwn		 1h 15m 00s
Performed as RX
Topher reynolds 03/30/2013 None Bike 10' Z1 (ez warm up
5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)

5 x 1' Single leg
Alternate 1' RL 1' LL- will take 10' total

5' Z2

FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1

5' Z2

2 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval

5' Z2

10 ' Z1 Cool down		 1h 27m 00s
Performed as RX
Topher reynolds 03/29/2013 None Run 5' walk
10' Z1 EZ jog
3 x 8" Strides 1' walk btwn

5' build to tempo pace (about 7-8/10 PE)
walk 2'

2 x 5' @ Z3 temp w/ 5' Z1 btwn

10' Z2 Conversational
5' walk		 55m 00s
Performed as RX
Topher reynolds 03/27/2013 None Run 5' walk
40' Z2 Conversational pace
5' walk

3 x 10" strides 1' walk btwn		 53m 00s
Performed as RX
Topher reynolds 03/27/2013 None Bike 10' Z1 (ez warm up
5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)

FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1

5' Z2

1 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval

2' AR

5' OG- Overgear- 50-60 RPM Z3-4 This is a strength exercise on the bike. Low cadence high gearing makes you push hard.
2' AR
5' OG


10 ' Z1 Cool down		 1h 9m 00s
Performed as RX
Topher reynolds 03/27/2013 None Swim 200 swim @ 3:45
200 kick
200 pull
200 swim
(800)

8 x 100 (25 drill 25 swim, 25 dril, 25 build) @ 2'
(1600)

400 swim @ 6:30
4 x 100 @ 1:40
300 @ 5
3 x 100 @ 1:35
200 @ 3:30
2 x 100 @ 1:30
100 @ 1:45
100 @ 1:25

(kick option)

200 CD		 1h 20m 00s
Performed as RX
Topher reynolds 03/26/2013 Stryker Fran Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups		 7m 24s
Workout Scaled
Topher reynolds 03/26/2013 Stryker Annie 50-40-30-20 and 10 rep rounds of:
Double-unders (did twice the number of single unders)
Sit-ups		 12m 48s
Performed as RX
Topher reynolds 03/26/2013 None Swim 4 x 250 Swim Kick Pull Swim @ 20" R

10 x 100
as 50 streamline kick- 25 DPS- 25 Build @ 20" R

1000 pull- keep it steady
1' R
500 negative split

200 CD		 1h 15m 00s
Performed as RX
Topher reynolds 03/24/2013 None Run 5' walk
65' Z2 conversational pace run
5' walk

3 x 10" strides w/ 1' walk btwn		 1h 15m 00s
Performed as RX
Topher reynolds 03/23/2013 None Bike 10' Z1 (ez warm up
5' Z2 (endurance pace- be sure to keep a steady cadence above 85, 90-100)

5 x 1' Single leg
Alternate 1' RL 1' LL- will take 10' total

5' Z2

FCAD (Fast Cadence Drills) these are completed in Zone 1 intensity level, but HR may go up due to high turn over in your legs. (small ring up front)
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1
1' 100 RPM
1' 110 RPM
1' 120 RPM
1' Build to as fast as you can spin
2' AR (active rest) Z1

5' Z2

2 x 10' Sub LT Z3 (about a 6-7 out of 10 on percieved exertion scale-- half ironman or ironman race pace) 5' AR Z1 btwn and after 2nd interval

5' Z2

10 ' Z1 Cool down		 1h 27m 00s
Performed as RX
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