Triathlon Geek 2010 Weekly Training Log
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Transcript of Triathlon Geek 2010 Weekly Training Log
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8/14/2019 Triathlon Geek 2010 Weekly Training Log
1/44
2010 TRIATHLETESTRAINING LOG
life without limits
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8/14/2019 Triathlon Geek 2010 Weekly Training Log
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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:
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
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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
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8/14/2019 Triathlon Geek 2010 Weekly Training Log
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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
-
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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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
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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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
7/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
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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 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
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
9/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
10/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
11/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
12/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
13/44
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 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
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
14/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
15/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
16/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
17/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
18/44
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 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
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
19/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
20/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
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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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
22/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
23/44
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 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
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
24/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
25/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
26/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
27/44
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
28/44
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 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
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
-
8/14/2019 Triathlon Geek 2010 Weekly Training Log
29/44
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
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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
-
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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
-
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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
-
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Performance Testing
Resting Heart Rate (RHR):Total heart beats per min
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.
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 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
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 weeksBody 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
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Monday
Log:
B RS O
DateTuesday Wednesday Thursday Friday Saturday Sunday
Workout 1