Training Log Archive: KKjellmanIn the 7 days ending Sep 17, 2016:
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Saturday Sep 17, 2016 #
Bike 2:12:00 [3]
Great little post-work adventure. Kept it easy but cruising. Felt good. Did oliver- twin cities-130-hanna- candy mountain- gillepsie- 61- da rez- the swamp route- college- LU. Gets dark so early now :(
Friday Sep 16, 2016 #
4 PM
Run 1:00:00 [3]
Easy 15 warm up, 4 by 30 sec tempo, 30 easy, 11 min at AT - 15 warm down
Blah day today but run helped.Feeling good so extended the run. Added 5 to W/U & C/D and 4 mins to AT. Didn't wear garmin, ran on feel but felt really strong. Running tall and pushing it- this how I want to feel racing. Threw in 3 hill strides in the cool down.
Blah day today but run helped.Feeling good so extended the run. Added 5 to W/U & C/D and 4 mins to AT. Didn't wear garmin, ran on feel but felt really strong. Running tall and pushing it- this how I want to feel racing. Threw in 3 hill strides in the cool down.
Thursday Sep 15, 2016 #
9 AM
Run 1:05:00 [3]
BT: Fartlek. Warm up well (20 min) --
(3 min on 90 sec rest, 2 min on 60 sec rest, 1 min on 30 sec rest) by 3 - take 2 min between sets
15 min warm down
Beautiful morning- wow! Did the hard stuff around the marina, gorgeous down there. Felt so strong today. Running tall and pumping arms, lots of power. A bit stuffed up but feeling fine. Worked on going right into a jog and keeping the pace up on the easy stuff. Happy with this!
(3 min on 90 sec rest, 2 min on 60 sec rest, 1 min on 30 sec rest) by 3 - take 2 min between sets
15 min warm down
Beautiful morning- wow! Did the hard stuff around the marina, gorgeous down there. Felt so strong today. Running tall and pumping arms, lots of power. A bit stuffed up but feeling fine. Worked on going right into a jog and keeping the pace up on the easy stuff. Happy with this!
5 PM
Swim 1:05:00 [3]
Masters Swim
450 up
200 swim on 3:30( 2:51)
2x100 on 1:45(1:22-1:23)
4x50 on :55
8x25 on :30
100 ez
9x50 IM twitch on 1:05( no free/fly)
50 ez
8x75 IM kick. 1st 4 no finns, 2 nd 4 finns
50 sprint for time- 34.5!!
200 c/d
Felt awesome. So motivated/competitive so got my but moving. Just felt like I was really on top of the water, had a lot of strength and was pulling the water well. When I was doing the first freestyle set I was hitting those times and wasn't digging deep wheras when I swim solo I struggle to hit those times.
Did the last 50 solo- i went sub 35 so everyone could go home haha. Not gasping for air after- definitely more in the tank.
450 up
200 swim on 3:30( 2:51)
2x100 on 1:45(1:22-1:23)
4x50 on :55
8x25 on :30
100 ez
9x50 IM twitch on 1:05( no free/fly)
50 ez
8x75 IM kick. 1st 4 no finns, 2 nd 4 finns
50 sprint for time- 34.5!!
200 c/d
Felt awesome. So motivated/competitive so got my but moving. Just felt like I was really on top of the water, had a lot of strength and was pulling the water well. When I was doing the first freestyle set I was hitting those times and wasn't digging deep wheras when I swim solo I struggle to hit those times.
Did the last 50 solo- i went sub 35 so everyone could go home haha. Not gasping for air after- definitely more in the tank.
Strength 20:00 [3]
Dynamic W/U
20 min core video
20 min core video
Wednesday Sep 14, 2016 #
6 PM
Bike 1:00:00 [3]
Feeling pretty tired today. Stuffy nose/ sore throat. Rode easy for an hour. John/mapleward/ oliver loop.
Tuesday Sep 13, 2016 #
9 AM
Run 51:00 [3]
Run with my old XC buddy natasha around Lakehead/ College. So nice to have company.
5 PM
Swim 1:00:00 [3]
Masters Swim
400 w/u
6x100 pull on 1:45
100 ez
? can't remember, something IM
8x50 kick
50 ez
200 c/d
Nice to be in the pool with a group again. Worked hard. Short but good swim.
400 w/u
6x100 pull on 1:45
100 ez
? can't remember, something IM
8x50 kick
50 ez
200 c/d
Nice to be in the pool with a group again. Worked hard. Short but good swim.
Strength 45:00 [3]
Dynamic W/U
1. Deadlift 4x6
2. Narrow reverse Lat pull-down 2x6
Stability ball push-up to pike- 2x8
3. Cable hip reach and pull-2x8/side
4. Single arm chest press on ball- 3x8/side( 30 lbs)
Plank low to high plank-2x20
5. Cable row-2x6
Felt good to lift some weights. Kept the weight low- want to ease back into it!
1. Deadlift 4x6
2. Narrow reverse Lat pull-down 2x6
Stability ball push-up to pike- 2x8
3. Cable hip reach and pull-2x8/side
4. Single arm chest press on ball- 3x8/side( 30 lbs)
Plank low to high plank-2x20
5. Cable row-2x6
Felt good to lift some weights. Kept the weight low- want to ease back into it!
Monday Sep 12, 2016 #
10 AM
Swim 45:00 [3]
So sore/body is tired... who knew your arms could hurt so bad from cycling, could barely get them out of the water. Swam easy for 45 min mixing in some pull/kick/drill. Will squeeze this w/o later on in the week.
8 PM
Bike 1:00:00 [3]
10 min warm up
5 by 30 seconds hard 30 sec ez
10 by 1 min fast pedal - 95-100 rpm's - 1 min ez recovery
10 min steady state HR (145)
2 by (1 min (85), 2 min(93), 3 min (99) tempo pace increasing cadence over the tempo interval (240 watts)) with 3 min recovery between sets
warmdown to the 1:15
On the trainer-still feeing beat up from the weekend. Cut the cool down short as on trainer and just ready to get off of the thing.Otherwise no issues. Sore muscles but energy level is A-1.
5 by 30 seconds hard 30 sec ez
10 by 1 min fast pedal - 95-100 rpm's - 1 min ez recovery
10 min steady state HR (145)
2 by (1 min (85), 2 min(93), 3 min (99) tempo pace increasing cadence over the tempo interval (240 watts)) with 3 min recovery between sets
warmdown to the 1:15
On the trainer-still feeing beat up from the weekend. Cut the cool down short as on trainer and just ready to get off of the thing.Otherwise no issues. Sore muscles but energy level is A-1.
Strength 15:00 [3]
Hip mobility into Quick core..
3 rounds of 15 pushups, 3x30 sec ab exercise, 1 min plank, repeat
3 rounds of 15 pushups, 3x30 sec ab exercise, 1 min plank, repeat
Sunday Sep 11, 2016 #
9 AM
Bike 3:00:00 [3]
Caribou Charity Ride 100 km
Well this was like race pace for me. Stayed with the front pack of guys and only women in the mix so that was an accomplishment in itself 95 kmish in 2:48? Did well up the first big climb in Stanley. Things got punchy in Hymers and lost the group. Chris helped me out big time and basically with a push and an arm sling I was back in the draft. Last few km boys were being boys and it turned into a sprint and I couldn't hold on. Chris mentioned it was a hard day for him so just the fact that I held on I am proud of.
Average HR: 149
Max HR: 175
Well this was like race pace for me. Stayed with the front pack of guys and only women in the mix so that was an accomplishment in itself 95 kmish in 2:48? Did well up the first big climb in Stanley. Things got punchy in Hymers and lost the group. Chris helped me out big time and basically with a push and an arm sling I was back in the draft. Last few km boys were being boys and it turned into a sprint and I couldn't hold on. Chris mentioned it was a hard day for him so just the fact that I held on I am proud of.
Average HR: 149
Max HR: 175