Training Archive: CrashIn the 7 days ending 2008-07-12:
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| S | M | T | W | H | F | S | ||||||||||
Saturday Jul 12 | ||
| MTB 3:15:00 [3] | |
| first 1:15 at Buckwallow after heavy rain (sweet!) then bombing road into Bracebridge and back to Buckwallow for some more trail. | ||
| C • Best Fest! 2 | ||
Friday Jul 11 | ||
| Trail run (and strength) 50:00 [3] | |
| 4 sets of run 10 mins., drop for max. pushups, 25 crunches, 30 squats | ||
| swim 40:00 [3] | |
| open water on lake Jo. | ||
Thursday Jul 10 | ||
| MTB 1:30:00 [4] | |
| 10 min. wu to 75% down to albion, through nw
20 mins, as 30 max, 30 easy through nw singletrack 10 mins. end. 75% 15 mins. tempo 80-85% 15 mins. race pace spin home down to 120 bpm 15 min. | ||
Wednesday Jul 9 | ||
| Trail run (Tabata) 35:00 [3] | |
| AM Tabata
20 wu, 4 mins. of 20 mix., 10 easy (8X) cool down home | ||
| road ride (Jake the Snake) 1:10:00 [3] | |
| started on road to albion - doubletrack - road - palgrave trail
10 min wu to 70% 5 min 70-75 10 min 80-85 10 min 85-90 5 min TT max. cool down spin home. | ||
| swim 45:00 [2] | |
| easy couple laps at Lake Hunter
first attempts at learning some Total Immersion...help! | ||
Monday Jul 7 | ||
| Brick 1:45:00 [4] | |
| 10 mins. active flex
30 min bike wu to 80% 3 sets 10 miin bike 85-88% to 1Km run 85-88% cool down | ||
Sunday Jul 6 | ||
| Note | |
| O cup 5 Boler Mt. | ||
| MTB warm up/down 40:00 [3] | |
| spinning up before Ocup Boler | ||
| MTB race 24:45 [5] | |
| 1 lap of the race was all we could handle today, as my front end completely went out - metal on metal, sketchy handling, and carpal tunnel overload due to lack of suspension - I either pulled up, or continued to break the steed or myself. Very depressing as I felt really great for this one, and was still holding a good position - just have to get 'em next time... | ||
| C • Crap 2 | ||
| Trail run 40:00 [3] | |
| pi$$ed off run through Palgrave to burn off what I had stored for the race today...pushed harder due to angst - no HR, no Ipod, no noise - excellent to clear the head...I should run more often... | ||