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Training Log Archive: Homey

In the 7 days ending Feb 27, 2011:

activity # timemileskm+m
  Cycling6 4:37:00
  Running5 2:50:10 16.78 27.0
  Strength1 30:00
  Total6 7:57:10 16.78 27.0
averages - sleep:7.9 weight:169.7lbs

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Sunday Feb 27, 2011 #

Cycling intervals (Kinetic Pro) 1:22:00 intensity: (32:00 @2) + (35:00 @3) + (15:00 @4)
slept:8.0 weight:170lbs (injured)

DId the the TimeTrialpolooza.
20min 23small gear at 92rpms
15min 21small gear at 90rpms
10min 19small gear at 85rpms
5min 17small gear at 80rpms... 5min rests inbetween.
Ok, this hurt my back but I put in a pretty good effort. I had hope to run 20K today but, that wasn't going to happen. I rode @ 5:00PM then took a hot bath immediately after. Didn't have the same affects. I stiffened up real-good! Let's hope this doesn't last too long. Guess being older doesn't help... :|

Saturday Feb 26, 2011 #

Note
slept:8.0 weight:169lbs (injured) (rest day)

Went curling at Niagara College Alumni tournament for work. Took a nasty spill during the second game. Knocked the wind out of me and severly bruised top middle right back muscles - ouch!!! Only skipped the following 2 games and couldn't sweep without pain (very uncomfortable). Had a hot bath at home and that really helped.

Friday Feb 25, 2011 #

Cycling (Kinetic Pro) 45:00 [2]
slept:8.0 weight:168.5lbs

Rode before dinner @ 5:15PM watching PT!

Nice...and easy.

Running (Treadmill) 15:00 [2] 2.5 km (6:00 / km)
shoes: Saucony Triumph 4

Getting in the habit (good) of bricking the bike like tonight...

Thursday Feb 24, 2011 #

Cycling intervals (Kinetic Pro) 45:00 intensity: (29:00 @2) + (2:30 @3) + (13:30 @4)
slept:7.5 weight:169lbs

Did the TT/Tempo workout again. A bit better but still not close to my best gears. Baby steps I guess...

Running (Treadmill) 15:00 [2] 2.5 km (6:00 / km)
shoes: Saucony Triumph 4

Bricked the run again... I'm liking doing this.

Wednesday Feb 23, 2011 #

Running (Road) 58:20 [3] 11.0 km (5:18 / km)
slept:8.0 weight:170.5lbs shoes: Montrails Continental Divide

Escaped early and ran when I got home @ 4:45PM. Felt great to run in the sun w/o snow and only 2 layers. Feeling I'm gaining a bit of fitness... :)

Out in 29:50 back in 28:30 to negativesplitit.

Cycling (Kinetic Pro) 45:00 [2]

Family was out doing errands so, I hopped on the bike and did a steady state... not too hard b/c I coud feel the TT workout in my legs on the run. Started @ 7:15PM
C • Nice consistent training.... 6

Tuesday Feb 22, 2011 #

Cycling intervals (Kinetic Pro) 45:00 intensity: (29:00 @2) + (2:30 @3) + (13:30 @4)
slept:8.0 weight:170.5lbs

Did the TT/Tempo workout @ 7:30PM ... ok.

Running (Treadmill) 15:00 [2]

Bricked the bike with a 15 min run...

Monday Feb 21, 2011 #

Running (Snow and Salty Roads) 1:06:50 [3] 11.0 km (6:05 / km)
slept:8.0 weight:170.5lbs shoes: Montrails Continental Divide

Ran @ 9:45AM in more snow. Really hard with drifts. Legs were talking too. Big gusts on the way back so no negative split. 32:40 Out and 34:10 back...

Cycling (Kinetic Pro) 15:00 [2]

Warm-up ride before weights... broke a sweat.

Strength (Universal) 30:00 [1]

Did my strength workout... snot bad.

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