Training Log Archive: HomeyIn the 7 days ending Sep 9, 2007:
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Sunday Sep 9, 2007 #
Note
slept:8.5 weight:157.5lbs (rest day)
Too busy with daughter's 16th birthday and other house projects today. Taking a rest day...
Saturday Sep 8, 2007 #
Cycling (Windtrainer) 45:00 [2] 21.81 km (2:04 / km)
ahr:129 max:136 slept:8.0
Rode @ 11:30am after some housework/yardwork... above both knees slightly sore for about 5-10minutes from lowering stem I think. But, felt good after that.
Friday Sep 7, 2007 #
Cycling (Windtrainer) 45:00 [3] 21.66 km (2:05 / km)
ahr:139 max:146 slept:7.0
Rode @ 5:00am after lowering my stem significantly. Had to take it to a LBS b/c it was practically welded on. It's greased and ready to go even lower in the future.
Thursday Sep 6, 2007 #
Cycling (Windtrainer) 45:00 [3] 22.0 mi (2:03 / mi)
ahr:139 max:146 slept:7.5
Rode @ 6:00am in a low zone 4 but RPE was a 3 so I'm going with that. Wasn't going hard... but I guess hard enough.
Swimming (Current Pool) 31:30 [2]
ahr:111 max:146
Solid swim working on technique over lunch. Tried to keep head down, chest out and make a good reach with each stroke and good roll with breath... RPE effort seemed 3 but ave. was a 2.
Wednesday Sep 5, 2007 #
Running (Road) 48:47 [4] 10.03 km (4:52 / km)
ahr:148 slept:6.5 shoes: Saucony Triumph 4
Ran late waiting for bro who couldn't make it. Just ran the road concentrating on technique - leaning forward and punching the road with the balls of my feet... wore Garmin. Read tonight this is WRONG. Midsole strike is optimum!
Note
The best drill for learning to flat foot strike is the 'paw-back' drill. Aggresively pull the foot backwards to the ground on each stride until it becomes habitual and effort or thought is no longer necessary (actually, the foot doesn't move backwards when pawing back--it decelerates, but I don't want to get too deep into thinking about the details here). Land on the flat or midsole of your foot. You can't put your foot down too soon. - Joe Friel
Going to count cadence (right foot touches in a minute) to get a sense of cadence and aim for 90 as well...
Going to count cadence (right foot touches in a minute) to get a sense of cadence and aim for 90 as well...
C • OMG! 2
Tuesday Sep 4, 2007 #
Swimming (Current Pool) 31:30 [2]
Wore HRM but didn't check that it was reading HR so no HR... Worked on technique slow but smooth.
Monday Sep 3, 2007 #
Running (Treadmill) 45:00 [2] 7.78 km (5:47 / km)
ahr:133 max:146 slept:8.5 weight:157.5lbs shoes: Saucony Grip Victory
Ran on the mill @ 9pm after a late dinner. I just ran easy watching HGTV...