Walking

Dr. Cohen’s Workout – 01/17/2015

WORKOUT

Bike
Casual Bike Ride- All Zones. Group Ride Okay

Run
Keep this brick Z1,2 but try to run second half slightly faster than the first.

RESULTS

Bike
Distance – 33.6 miles
Pace – 16.8 mph
Calories – 929
HR Avg – 126

Run
Distance 3.55 miles
Splits – Mile 1 – 9:17; Mile 2 – 8:05; Mile 3 – 8:15
HR Avg – 166

mercer

Dr. Cohen’s Workout – 01/07/2015

WORKOUT
WU: 100 drill, 100 kick, 100 drill, 100 kick.
MS:
400 at T-pace.
50 kick easy.
350 at T-pace.
50 kick easy.
300 at T-pace.
50 kick east.
250 at T-pace.
50 kick easy.
200 at T-pace.
50 kick easy.
150 at T-pace.
50 kick easy.
CD:
100 drill.
50 kick easy.
500 swim good form.
Total—3100

RESULTS
400 -7:21
350 – 6:25
300 – 5:37
250 – 4:35
200 – 3:43

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Dr. Cohen’s Workout – 01/03/2015

WORKOUT

BIKE

Warm-up well (15′ Z1) and then do 10 x 90″ hard all out effort with 1′ spin recoveries. Get to top end quickly.
->5- 10 minutes recovery spin

Main Set: 2 x 15 minutes building from Z3 – 4. Be sure to use a fan, too! 3 minutes recovery between efforts.

 

Cool down easily and stretch.

RUN

20′ Easy right off the bike

RESULTS

BIKE

Distance – 26.6 mph
Speed – 16 mph
Calories – 835
Avg HR – 132; Max HR – 168

RUN

Distance – 1.90 miles
Pace – 10:34 min/mile
Avg HR – 134

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Dr. Cohen’s Workout – 01/02/2015

WORKOUT
Warm-Up: 300 swim easy, 100 kick.
MainSet:
5 x 100 very fast (20”). Record Paces
50 kick easy.
5 x 100 hold 1st set pace (30”).
50 kick easy.
5 x 100 hold 1st set pace (40”).
Cool Down: 100 kick easy, 300 pull for form.
Total—2400

RESULTS
100 – 1:38
100 – 1:43
100 – 1:43
100 – 1:44
100 – 1:41
REST
100 – 1:38
100 – 1:42
100 – 1:44
100 – 1:45
100 – 1:41
REST
100 – 1:39
100 – 1:44
100 – 1:44
100 – 1:45
100 – 1:41

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Dr. Cohen’s Workout – 01/01/2015

WORKOUT
4 Miler Resolution Run

 

RESULTS

Splits Time Cumulative Time Moving Time Distance Elev Gain Elev Loss Avg Pace Avg Moving Pace Best Pace Avg HR Max HR Avg Run Cadence Max Run Cadence Avg Stride Length Avg Temperature Calories
1 7:12 7:12 7:12 1.00 112 75 7:12 7:12 4:56 174 186 168 178 1.33 60.3
2 7:10 14:22 7:10 1.00 43 92 7:10 7:10 6:28 180 187 168 180 1.34 59.2
3 7:23 21:45 7:25 1.00 66 75 7:23 7:25 6:43 184 191 168 176 1.30 55.8
4 7:21 29:06 7:21 1.00 108 66 7:21
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Dr. Cohen’s Workout – 12/31/2014

WORKOUT

Swim
WarmUp: 400 Choice

MainSet: Everything moderate on 20″ rest

2 x 400
3 x 200
4 x 150
4 x 100

Run
VERY light run till you feel good. 1-3 miles on the run. Goal is to get warm and loosen up. Include 4- 6 x 30″ pickups to fast

RESULTS

Swim
400 – 8:38
400 – 10:00
200 – 4:15
200 – 4:22
200 – 4:19
150 – 3:03
150 – 3:03
150 – 3:09
150 – 3:05
100 – 2:01
100 – 2:22
100 – 2:06
100 – 2:03

Run
Distance – 2.39
Pace – 10:30
Avg HR – 136

the-new-computrainer-training-room-15

Dr. Cohen’s Workout – 12/26/2014

WORKOUT

Bike

Quick and dirty tabata bike. IF you’re able to get in a bike with family activities then the MS after an easy 15′ WU is

 

1: 10 x 30ON/OFF focusing on cadence only (Z2)- 5 minutes easy
2: 12 x 30ON/OFF focusing on MAX EFFORT for the ON portions.

Run
Getting back into the swing of things… 30-45′ light with no intensity beyond Z2

 

RESULTS

Bike

Distance – 15.5 miles
Calories – 542
Avg HR – 130

 

Run
Distance – 3.75
Pace – 9:40
Avg HR – 158