Triathlon Geek 2010 Weekly Training Log

8/14/2019 Triathlon Geek 2010 Weekly Training Log

1/44

2010 TRIATHLETESTRAINING LOG

life without limits


2/44

Short workout;Low Intensity

Short workout;Moderate Intensity

Short workout;High Intensity

Moderate workout;Low Intensity

Moderate workout;Moderate Intensity

Moderate workout;High Intensity

Long workout;Low Intensity

Long workout;Moderate Intensity

Long workout;High Intensity

B RS OWorkout 1

Log up to two workouts a day.S:Swim; B:Bike; R:Run; O:Other

MoodMeter

Plot your mood and to monitor signs of over-training.

Plot your workout time and intensity

Rate Your Workout 1 5 E

a s y

H a r d

3

Rate your workouts: Easy to Hard

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

S

4000

1000

2000

B

20

3040

5575

R

3

510

1320

1500

3000

S

4000

1000

2000

B

20

3040

5575

R

3

510

1320

1500

3000

Plot your distance accomplished for each discipline

Weeks UntilRace:

Hours:Distance:

Weekly Goals:

Week Total

Sum up total hours spent work-

ing out and distances covered.Keep tabs on the number of weeks left until Race Day.

Establish weekly goals

How to use this

training log

B RS OWorkout 2

T i m

e

Intensity T i m

e

Intensity T i m

e

Intensity T i m

e

Intensity T i m

e

Intensity T i m

e

Intensity T i m

e

Intensity T i m

e

Intensity T i m

e

Intensity

D i s t a n c e

S

4000

1000

2000

B

20

3040

5575

R

3

510

1320

1500

3000

S

4000

1000

2000

B

20

3040

5575

R

3

510

1320

1500

3000

S

4000

1000

2000

B

20

3040

5575

R

3

510

1320

1500

3000

Alternative method to log your distance by discipline

Adaptation Aerobic Endurance Competitive Taper RecoveryLog Training Phase:


3/44

Performance Testing

Resting Heart Rate (RHR):Total heart beats per min

Resting Heart Rate (RHR) is a personsheart rate at rest. The best time to nd outyour RHR is in the morning, after a goodnights sleep, and before you get out of bed.RHR is used to determine ones trainingtarget heart rate.

Maximum Heart Rate (MHR):

Male Athletes: 202 - (0.55 X Age)Female Athletes: 216 - (1.09 X Age)

Target Heart Rate Zones:

Zone 1 (50%):

MHR RHR

X 50%

Zone 1Zone 2 (60%): X 60%

Zone 2

Zone 3 (70%): X 70%Zone 3

Zone 4 (80%): X 80%

Zone 4

Zone 5 90%): X 90%Zone 5

Source: Kravonen Formula

= =

=

=

=

=

+

+

+

+

+

RHR

RHR

RHR

RHR

RHR

=

=

=

=

=

Swim 300yards/meters

Bike 25 or 30(mile or km)

Timed Test Results

Run 5 milesor 8 km

Total Time(mins):

Total Time(mins or hours):

Pace (min/100yards or meters):

Average Speed(mph/kmh):

Total Time(mins):

Pace (min/mileor min/km):

Test Date:

Take the next test in 4 - 6 weeks

Body Fat (%):

VO2 Max:

Description Women MenEssential FatAthletesFitnessAcceptableOverweight

Obese

10 - 12% 2 - 4%14 - 20% 6 - 13%21 - 24% 14 - 17%25 - 31% 18 - 26%32 - 41% 27 - 37%

42%+ 38%+

Requires lab testing (optional)

Source: American Council on Exercise

2010 Triathlon Geek


4/44

Monday

Log:

B RS O

DateTuesday Wednesday Thursday Friday Saturday Sunday

Workout 1

Time:

Distance:

B RS OWorkout 2

Nutrition:

WeeksUntil Race:

Hours:Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


5/44

Monday

Log:

B RS O


Workout 1

Time:

Distance:

B RS OWorkout 2

Nutrition:

WeeksUntil Race:

Hours:Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


6/44

Monday

Log:

B RS O


Workout 1

Time:

Distance:

B RS OWorkout 2

Nutrition:

WeeksUntil Race:

Hours:Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


7/44

Monday

Log:

B RS O


Workout 1

Time:

Distance:

B RS OWorkout 2

Nutrition:

WeeksUntil Race:Hours:

Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


8/44

Performance Testing






Zone 1 (50%):MHR RHR

X 50%Zone 1

Zone 2 (60%): X 60%Zone 2

Zone 3 (70%): X 70%Zone 3

Zone 4 (80%): X 80%Zone 4

Zone 5 90%): X 90%Zone 5


= =

=

=

=

=

+

+

+

+

+

RHR

RHR

RHR

RHR

RHR

=

=

=

=

=



Timed Test Results

Run 5 milesor 8 km

Total Time(mins):




Total Time(mins):


Test Date:


Body Fat (%):

VO2 Max:


Obese

10 - 12% 2 - 4%14 - 20% 6 - 13%21 - 24% 14 - 17%25 - 31% 18 - 26%32 - 41% 27 - 37%

42%+ 38%+



2010 Triathlon Geek


9/44

Monday

Log:

B RS O


Workout 1

Time:

Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


10/44

Monday

Log:

B RS O


Workout 1

Time:

Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


11/44

Monday

Log:

B RS O


Workout 1

Time:

Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


12/44

Monday

Log:

B RS O


Workout 1

Time:

Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


13/44

Performance Testing







X 50%Zone 1

Zone 2 (60%): X 60%Zone 2

Zone 3 (70%): X 70%Zone 3

Zone 4 (80%): X 80%Zone 4

Zone 5 90%): X 90%Zone 5


= =

=

=

=

=

+

+

+

+

+

RHR

RHR

RHR

RHR

RHR

=

=

=

=

=



Timed Test Results

Run 5 milesor 8 km

Total Time(mins):




Total Time(mins):


Test Date:


Body Fat (%):

VO2 Max:


Obese

10 - 12% 2 - 4%14 - 20% 6 - 13%21 - 24% 14 - 17%25 - 31% 18 - 26%32 - 41% 27 - 37%

42%+ 38%+



2010 Triathlon Geek


14/44

Monday

Log:

B RS O


Workout 1

Time:

Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


15/44

Monday

Log:

B RS O


Workout 1

Time:

Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


16/44

Monday

Log:

B RS O


Workout 1

Time:

Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


17/44

Monday

Log:

B RS O


Workout 1

Time:

Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


18/44

Performance Testing







X 50%Zone 1

Zone 2 (60%): X 60%Zone 2

Zone 3 (70%): X 70%Zone 3

Zone 4 (80%): X 80%Zone 4

Zone 5 90%): X 90%Zone 5


= =

=

=

=

=

+

+

+

+

+

RHR

RHR

RHR

RHR

RHR

=

=

=

=

=



Timed Test Results

Run 5 milesor 8 km

Total Time(mins):




Total Time(mins):


Test Date:


Body Fat (%):

VO2 Max:


Obese

10 - 12% 2 - 4%14 - 20% 6 - 13%21 - 24% 14 - 17%25 - 31% 18 - 26%32 - 41% 27 - 37%

42%+ 38%+



2010 Triathlon Geek


19/44

Monday

Log:

B RS O


Workout 1

Time:Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


20/44

Monday

Log:

B RS O


Workout 1

Time:Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:

Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


21/44

Monday

Log:

B RS O


Workout 1

Time:Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:

Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


22/44

Monday

Log:

B RS O


Workout 1

Time:Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v

e

T a p e r

R e c o v e r y


23/44

Performance Testing







X 50%Zone 1

Zone 2 (60%): X 60%Zone 2

Zone 3 (70%): X 70%Zone 3

Zone 4 (80%): X 80%Zone 4

Zone 5 90%): X 90%Zone 5


= =

=

=

=

=

+

+

+

+

+

RHR

RHR

RHR

RHR

RHR

=

=

=

=

=



Timed Test Results

Run 5 milesor 8 km

Total Time(mins):




Total Time(mins):


Test Date:


Body Fat (%):

VO2 Max:


Obese

10 - 12% 2 - 4%14 - 20% 6 - 13%21 - 24% 14 - 17%25 - 31% 18 - 26%32 - 41% 27 - 37%

42%+ 38%+



2010 Triathlon Geek


24/44

Monday

Log:

B RS O


Workout 1

Time:Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


25/44

Monday

Log:

B RS O


Workout 1

Time:Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


26/44

Monday

Log:

B RS O


Workout 1

Time:Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


27/44

Monday

Log:

B RS O


Workout 1

Time:Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


28/44

Performance Testing







X 50%Zone 1

Zone 2 (60%): X 60%Zone 2

Zone 3 (70%): X 70%Zone 3

Zone 4 (80%): X 80%Zone 4

Zone 5 90%): X 90%Zone 5


= =

=

=

=

=

+

+

+

+

+

RHR

RHR

RHR

RHR

RHR

=

=

=

=

=



Timed Test Results

Run 5 milesor 8 km

Total Time(mins):




Total Time(mins):


Test Date:


Body Fat (%):

VO2 Max:


Obese

10 - 12% 2 - 4%14 - 20% 6 - 13%21 - 24% 14 - 17%25 - 31% 18 - 26%32 - 41% 27 - 37%

42%+ 38%+



2010 Triathlon Geek


29/44

Monday

Log:

B RS O


Workout 1

Time:Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


30/44

Monday

Log:

B RS O


Workout 1

Time:Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


31/44

Monday

Log:

B RS O


Workout 1

Time:Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


32/44

Monday

Log:

B RS O


Workout 1

Time:Distance:

B RS OWorkout 2

Nutrition:


Distance:

Weekly Goals:

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

B RS OWorkout 1

B RS OWorkout 2

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

Log:

Time:Distance:

Log:

RateYour

Workout

D i s t a n c e

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

MoodMeter

Week Total

2010 Triathlon Geek

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

1 5 E a s y

H a r d

3

S

4000

1000

2000

B20

3040

5575

R3

510

1320

1500

3000

T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

Time:Distance:

T i m e

Intensity

T R A I N I N G

P H A S E :

A d a p

t a t i o n

A e r o

b i c

E n

d u r a n c e

C o m p e

t i t i v e

T a p e r

R e c o v e r y


33/44

Performance Testing


Resting Heart Rate (RHR) is a persons

heart rate at rest. The best time to nd outyour RHR is in the morning, after a goodnights sleep, and before you get out of bed.RHR is used to determine ones trainingtarget heart rate.





X 50%Zone 1

Zone 2 (60%): X 60%Zone 2

Zone 3 (70%): X 70%Zone 3

Zone 4 (80%): X 80%Zone 4

Zone 5 90%): X 90%Zone 5


= =

=

=

=

=

+

+

+

+

+

RHR

RHR

RHR

RHR

RHR

=

=

=

=

=



Timed Test Results

Run 5 milesor 8 km

Total Time(mins):




Total Time(mins):


Test Date:

Take the next test in 4 - 6 weeksBody Fat (%):

VO2 Max:


Obese

10 - 12% 2 - 4%14 - 20% 6 - 13%21 - 24% 14 - 17%25 - 31% 18 - 26%32 - 41% 27 - 37%

42%+ 38%+



2010 Triathlon Geek


34/44

Monday

Log:

B RS O


Workout 1

Triathlon Geek 2010 Weekly Training Log

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