Training Log Archive: HomeyIn the 7 days ending Aug 30, 2009:
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Sunday Aug 30, 2009 #
Cycling hills (Road) 2:08:52 [4] 54.16 km (2:23 / km) +936m 2:11 / km
ahr:127 max:162 slept:8.0
Last Wilson St. Hill set of 10 before Muskoka. Nice cool morning with a 8:42am start time. Felt pretty good despite yesterdays long run and was going fine until a nasty headwind on the ascent kicked up... Lots of other bikes on the road today. Ave. 85 rpms on the 2.33K climb!
Out:10:16 (ave.99 max.122)
1st set: 6:47 (ave.144 max.154)
2nd set: 7:03 (ave.145 max.158)
3rd set: 7:12 (ave.143 max.157)
4th set: 7:07 (ave.144 max.157)
5th set: 6:53 (ave.145 max.162)
6th set: 7:13(ave.143 max.157)
7th set: 7:24 (ave.139 max.151)
8th set: 7:33 (ave.138 max.152)
9th set: 7:33 (ave.137 max.148)
10th set: 7:12 (ave.141 max.155)
Back in:9:43 (ave.128 max.157)
Burned approx. 3000 calories. Now I get to taper. Sweeeet... Tried eaching fig newtons. Not too bad... think they'll be a go. 3 instead of a gel - did I mention I hate gels. My times were off from last year but big wind and hard run yesterday could account for it - I hope.
Out:10:16 (ave.99 max.122)
1st set: 6:47 (ave.144 max.154)
2nd set: 7:03 (ave.145 max.158)
3rd set: 7:12 (ave.143 max.157)
4th set: 7:07 (ave.144 max.157)
5th set: 6:53 (ave.145 max.162)
6th set: 7:13(ave.143 max.157)
7th set: 7:24 (ave.139 max.151)
8th set: 7:33 (ave.138 max.152)
9th set: 7:33 (ave.137 max.148)
10th set: 7:12 (ave.141 max.155)
Back in:9:43 (ave.128 max.157)
Burned approx. 3000 calories. Now I get to taper. Sweeeet... Tried eaching fig newtons. Not too bad... think they'll be a go. 3 instead of a gel - did I mention I hate gels. My times were off from last year but big wind and hard run yesterday could account for it - I hope.
Saturday Aug 29, 2009 #
Running hills (Road w/ Jogger) 1:50:00 [4] 19.59 km (5:37 / km) +432m 5:03 / km
ahr:150 max:176 slept:7.5 weight:157lbs shoes: Saucony Grip Propel NXGEN
Did Shaver Rd. 4 Hill Set @ 10:41am... Thought about it and then felt pretty good at the beginning. Nice cool day inbetween the rain - horray! Thea was cool. Last set really took a lot outta me so the way back home was hard and did hurt a little. First time we've done 4 sets.
Out in: 21:34(141ave. 154max.)
1st set of Hills: 15:57(145ave. 167max.)
2nd set of Hills:16:08(149ave. 170max.)
3rd set of Hills:16:16(152ave. 171max.)
4th set of Hills:16:41(155ave. 175max.)
Back in:23:22(158ave. 176max.) - slow and tired.
Out in: 21:34(141ave. 154max.)
1st set of Hills: 15:57(145ave. 167max.)
2nd set of Hills:16:08(149ave. 170max.)
3rd set of Hills:16:16(152ave. 171max.)
4th set of Hills:16:41(155ave. 175max.)
Back in:23:22(158ave. 176max.) - slow and tired.
Friday Aug 28, 2009 #
Cycling (Kinetic Pro) 45:00
slept:7.0
Rode the Technique workout @ 5:50am - I've memorized every coach Troy saying by now. Sad really... Legs felt very good this morning and I zipped at high cadences for sure. Nice. Did 10 minutes in zone 3, dipping into a bit of zone 4.
Running (Road w/ Jogger) 1:12:25 13.1 km (5:32 / km) +282m 4:59 / km
ahr:134 max:163 shoes: Saucony Grip Propel NXGEN
Ran a hodge-podge of different ways as Jan accompanied Thea and I on the bike. Didn't push too hard so Jan could keep up. Did 2 of the hills once... just ran all over the place.
Thursday Aug 27, 2009 #
Cycling intervals (Kinetic Pro) 45:00
ahr:139 max:163 slept:6.0
Didn't fall asleep until late but woke up and did a pretty good Speed/Power workout after an iffy start. Finished in zone3 and 15min zone4. I'll get more sleep in the next two weeks. :)
Swimming (Endless Pool) 31:30 [2]
Swam at 8pm. Felt pretty comfortable after 15min. Got into a good rythmn. Ankle fine. Knee not bad...
Wednesday Aug 26, 2009 #
Cycling tempo (Kinetic Pro) 45:00
ahr:134 max:142 slept:7.0
Rode @ 5:50am just doing a steady-state (mostly) zone 3 with a bit in zone 4. Averaged 87rpms. Power went off with about 10minutes to go for about 2 mins which was different. Back sore again from sleeping wrong again last night... what the?
Swimming (Endless Pool) 31:30 [2]
I swam @ 8:00pm after a nice walk around the hood with Jan. Nothing outta the ordinary to report tonight. Knee and ankle held up ok...
Tuesday Aug 25, 2009 #
Cycling intervals (Kinetic Pro) 45:00
ahr:138 max:170 slept:7.0
Woke up @ 6:45am to do the TimeTrial/Tempo workout before Dover. I really hurt today but pushed hard. Hmmm...Woke up with a sore back like Bracebridge which is weird but there you go. Did a zone 3 85prms steady state for 10 afterwards... won't be swimming in Erie b/c I don't want to risk getting another eye infection.
Running hills (Road w/ Jogger) 1:17:34 [3] 13.92 km (5:34 / km) +319m 5:00 / km
ahr:137 max:163 shoes: Saucony Grip Propel NXGEN
Thea and I left @ 4:49pm before dinner. The heat and brutal wind sapped all my energy and made for a real grind. Sweat a ton but wasn't moving fast at all... tried to be steady. Glad to be finished.
22:23 Out. 134-145
16:36 1st Set of Hills. 134-159
16:28 2nd Set of Hills. 137-161
Back in 22:06 141-163.
22:23 Out. 134-145
16:36 1st Set of Hills. 134-159
16:28 2nd Set of Hills. 137-161
Back in 22:06 141-163.
Monday Aug 24, 2009 #
Note
slept:8.0 (rest day)
Mid-way through my 2 tough weeks. Feeling pretty good.