Training Log Archive: HomeyIn the 7 days ending Jul 8, 2007:
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Sunday Jul 8, 2007 #
Event: Peterborough HALF IRONMAN
Swimming (Current Pool) 30:00 [3]
rhr:55 slept:8.0 weight:155.5lbs
Swim after watching TDF @ 11:30am. Maintained high current and swam as relaxed and smooth as possible. Didn't have the 10 min struggle at first.
Saturday Jul 7, 2007 #
Cycling (Road) 55:30 [4] 30.13 km (1:51 / km)
ahr:147 rhr:54 slept:7.5 weight:151.5lbs
Tried to ride managed. Kept at 90rpms below AT was hard at first but ok on ave. Drank every 5 min after 10 min then not for last 15 min. No flat with new tire. Felt very good and relaxed.... Sub-Threshold.
Running (Road) 30:19 [5] 7.0 km (4:20 / km)
ahr:154 max:163 shoes: Saucony Triumph 4
Bricked the run. Probably went out too fast but, managed it better after the first 2K (was doing 4:00/k) legs settled fast and felt good. Tried pushing the last 2K a bit to see how legs felt and they were just fine. Drank every K.
TT: 1:58 pretty casual. Fixed cycling shoes with coat hanger - works like a charm! Anaerobic Endurance.
TT: 1:58 pretty casual. Fixed cycling shoes with coat hanger - works like a charm! Anaerobic Endurance.
Friday Jul 6, 2007 #
Note
slept:8.0 (rest day)
Rest/Taper for Mussleman... going to be hot this w/e.
Thursday Jul 5, 2007 #
Swimming (Current Pool) 30:00 [4]
slept:8.5 weight:153lbs
Swam over lunch just trying to keep good form. Cranked it a bit for the last 10 minutes...
Cycling (Windtrainer) 30:00 [4] 16.8 km (1:47 / km)
ahr:145 max:152
Rode @ 8:00pm to try out new chain and tune-up. Wow... runs really quiet now and shifting is smooth. Did a short steady-state around what I'll ride for Mussleman... managed as best I can maintaining 90rpms. Sub-Threshold.
Wednesday Jul 4, 2007 #
Cycling 45:00 [3] 22.42 km (2:00 / km)
ahr:138 max:150 slept:7.0
Nice easy recovery ride from the speed work yesterday. Cadence at 90rpms... Up @ 5:00am.
Running (Grass/Road) 40:00 [3]
shoes: Montrails Continental Divide
10 min w/u for run speed work. Ran 30 second fast blasts with 2 minutes of jogging in b/w X 10. 8 min w/d. Ran on grass with slight decline @ 7:45pm... HRM not necessary for this workout.
Tuesday Jul 3, 2007 #
Cycling (Windtrainer) 40:00 [3] 23.46 km (1:42 / km)
rhr:57 slept:7.0 weight:154lbs
Speed workout @ 6:00am. One setting lower on resistance.
10 minute w/u
1:00 min build up to 115-120rpms held for 1:30 min then 1:00 rest X 6
2 X 1:00 then 1 X 1:30 of isolated leg at 95rpms (I have dead spot on the top to work on)
warm-down. No HRM for this workout.
10 minute w/u
1:00 min build up to 115-120rpms held for 1:30 min then 1:00 rest X 6
2 X 1:00 then 1 X 1:30 of isolated leg at 95rpms (I have dead spot on the top to work on)
warm-down. No HRM for this workout.
Swimming (Current Pool) 30:00 [3]
Good swim over lunch. Concentrated on rolling well which seems to definitely reduce resistance...
Monday Jul 2, 2007 #
Note
slept:8.0 weight:156.5lbs (rest day)
Wanted to make sure I'm fully recovered from Saturday. Going to do some speed work this week. 50% of my volume as I begin to taper for Mussleman...