Training Log Archive: kjaIn the 7 days ending Apr 10, 2009:
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Friday Apr 10, 2009 #
Note
(rest day)
Thursday Apr 9, 2009 #
cycling outside 1:21:35 [3] 23.94 mi (3:24 / mi)
ahr:141 max:173
Schuylkill River Trail - Started out with the wind - finished against the wind again.
Overall felt pretty good - still had some mechanical issues. Turns out one of the links in my chain was starting to break (stopped at the bike shop after the ride and they found the problem and replaced the chain).
17.64 mph average speed
24.5 mph max speed (down slight hill with wind)
HR recovery: 140 at end; 105 at 1 min later.
Overall felt pretty good - still had some mechanical issues. Turns out one of the links in my chain was starting to break (stopped at the bike shop after the ride and they found the problem and replaced the chain).
17.64 mph average speed
24.5 mph max speed (down slight hill with wind)
HR recovery: 140 at end; 105 at 1 min later.
Wednesday Apr 8, 2009 #
swim 51:07 [3]
2400 yds - overall felt good, but during the hard 50-s started to lose form near the end.
WU - 400 build
4 X 100 {50 swim; 50 drill; 30 sr} drills were [1 arm; catch; 1 arm; kick]
200 steady effort 30 sr
200 harder 60 sr
2 x 100 easy 20 sr
300 steady effort 30 sr
2 x 100 hard 45 sr
6 x 50 hard 15 sr {47, 45, 45, 48, 48, 50}
WD 200
WU - 400 build
4 X 100 {50 swim; 50 drill; 30 sr} drills were [1 arm; catch; 1 arm; kick]
200 steady effort 30 sr
200 harder 60 sr
2 x 100 easy 20 sr
300 steady effort 30 sr
2 x 100 hard 45 sr
6 x 50 hard 15 sr {47, 45, 45, 48, 48, 50}
WD 200
run 30:00 [3] 2.92 mi (10:16 / mi)
shoes: Nike Airmax Assial - Dk Pink
Just ran today - no HR monitor...
Started out too fast I think, but felt pretty good overall.
Started out too fast I think, but felt pretty good overall.
Tuesday Apr 7, 2009 #
walking warm up/down 10:00 [1] 0.45 mi (22:14 / mi)
shoes: Nike Airmax Assail blue2
WU 5 min
WD 5 min
WD 5 min
run - treadmill (tempo) 1:00:00 [3] 6.17 mi (9:43 / mi)
ahr:146 max:159 shoes: Nike Airmax Assail blue2
Did the tempo training at the pace recommended in the training schedule - was on the easy treadmill, and at the 9:05 pace for the hard intervals HR didn't get into zone 4.
WU - 20 min at 10:21 pace
4 x 7 min at 9:05; 2 min at 10:21
WD - 4 min at 10:21 pace
HR recovery: at end = 142; 1 min later = 101; 2 min later = 96; 5 min later = 87
WU - 20 min at 10:21 pace
4 x 7 min at 9:05; 2 min at 10:21
WD - 4 min at 10:21 pace
HR recovery: at end = 142; 1 min later = 101; 2 min later = 96; 5 min later = 87
Monday Apr 6, 2009 #
Note
went to swim this morning to find the pool is closed today... so it looks like only two swims this week. pool also closed Friday and Sunday.
bike - wind trainer 1:00:00 [2]
Spin to loosen the legs. Something is still wrong with the chain / gears... will need Joel's help to check it all out... or it goes back to the shop.
Sunday Apr 5, 2009 #
cycling outside 3:02:20 [3] 44.96 mi (4:03 / mi)
ahr:142 max:173
Headed west - into some stiff winds for the first 1:20 or so.... the rest of the ride alternated between with the wind and against the wind. Lots of hills. Good riding through the first 2:30, at which point the chain started to fall off periodically. Frustration started to set in, but stuck it out and finished the ride.
Didn't eat or drink enough for the duration, but for some portions couldn't take hands off the handlebars for fear I'd be blown over.
Average speed = 14.92 mph, max speed = 37.0 mph (down hill with wind)
HR based on time out on the road - including stops = 3:07:35, time listed is ride time from the bike computer.
HR recovery - at end = 118, 1 min later = 110.
Didn't eat or drink enough for the duration, but for some portions couldn't take hands off the handlebars for fear I'd be blown over.
Average speed = 14.92 mph, max speed = 37.0 mph (down hill with wind)
HR based on time out on the road - including stops = 3:07:35, time listed is ride time from the bike computer.
HR recovery - at end = 118, 1 min later = 110.
Saturday Apr 4, 2009 #
swim 41:42 [3]
2100 yds
8 am swim then helped Joel with the 5k that he's the race director for.
8 am swim then helped Joel with the 5k that he's the race director for.
run (Schuylkill River Trail) 1:46:16 [3] 9.9 mi (10:44 / mi)
ahr:152 max:159 shoes: Nike Airmax Assial - Dk Pink
Started in Oaks at the Perkiomen Trail 1 mile post - ran to the 28 mile stripe on the Schuylkill River Trail and back...
tail wind going out, so I tried not to go too fast knowing that I'd be fighting it on the way home. Struggled some into the wind, but overall was ok.
PT 1 mile post to ST 31.5 mile stripe in 15:40
Turned around at the ST 28 mile stripe at 52:45
Back to the ST 31.5 mile stripe at 1:30:29
Finish at PT 1 mile post
Average pace going out: 10:39 min / mi
Average pace coming back: 10:48 min / mi
Time within goal zone (144 to 155) = 1:30:22
HR at end = 153; 1 min later = 130
tail wind going out, so I tried not to go too fast knowing that I'd be fighting it on the way home. Struggled some into the wind, but overall was ok.
PT 1 mile post to ST 31.5 mile stripe in 15:40
Turned around at the ST 28 mile stripe at 52:45
Back to the ST 31.5 mile stripe at 1:30:29
Finish at PT 1 mile post
Average pace going out: 10:39 min / mi
Average pace coming back: 10:48 min / mi
Time within goal zone (144 to 155) = 1:30:22
HR at end = 153; 1 min later = 130