Training Archive: 007In the 7 days ending 2007-12-30:
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| M | T | W | H | F | S | S | ||||||||
Sunday Dec 30 | ||
| Note | |
| slept:6.0 (rest day) | ||
Saturday Dec 29 | ||
| riding 1:53:00 [3]51 km (2:13 / km) | |
| slept:7.0 | ||
| Ride from Glenelg to Outer Harbour and return, with a bunch of riders (15 to start, 7 by the end) from bikeSA i think. I rode in the 28k/h group but we were mostly faster than that especially with the tail wind on the way back.
Fun learning how to ride in a group I guess. | ||
| riding 20:00 [3]10 km (2:00 / km) | |
| Warm up.. rode from home to maid & magpie where i got a lift. | ||
Friday Dec 28 | ||
| riding 50:00 [2] | |
| slept:6.5 | ||
| Rode from home to Edwardstown outdoor velodrome. Early so the roads were quiet. | ||
| riding 14:00 [4] | |
| ahr:138 max:172 | ||
| Some sort of bike fitness test with Kay around the velodrome..started at 16km/h and increased 2km/h per lap (500m laps) Only got up to 36.. | ||
| riding 10:00 [4] | |
| ahr:154 max:171 | ||
| Another test/tempo.. aiming to increase hr each lap, rather than speed. (from 144-171bpm) | ||
| riding 20:00 [3] | |
| various cruising round the track | ||
| swimming 45:00 [3]1.55 km (29:02 / km) | |
| 500m freestyle
300m kicking and arms 12x 50m in 80 seconds (about 60sec swim 20 rec) 150 warm down | ||
Thursday Dec 27 | ||
| running intervals 30:00 [4] | |
| slept:8.0 | ||
| 10x 3min intervals with 3min jog recovery, around the St Iggies ovals.
The intervals weren't super fast just steady, it was hard to know how hard I could push for 10 reps. Mostly made the same distance 650-700m. First few were a bit stiff but gradually felt better, faster legs etc. Last few felt quite hard. | ||
| running 27:00 [2] | |
| 3 min recovery jog between intervals. Recovered pretty much completely after 3mins but still felt more tired than I should've.
Suspect iron is low..I have ice cube crunching cravings which is meant to be an indicator (or just the hot weather) | ||
| running warm up/down 20:00 [3] | |
| 12min warm up including run thrus.
8mins home, legs feeling suitably tired. | ||
Wednesday Dec 26 | ||
| swimming 30:00 [2] | |
| plain swimming at unley. 1.1k inc a few breaks | ||
Tuesday Dec 25 | ||
| running 38:00 [3] | |
| Ran home from montacute church via blackhill and eagle track. Beautiful fresh sunshine and awesome views..
r knee bit sore(since yesterday) | ||
Monday Dec 24 | ||
| running 25:00 [3] | |
| Ran down to fox oval where Kay videoed my running style.. legs were really tired and I felt unco running maybe bcos I was trying not to run badly but also bcos I was trying to run fast which seems to be impossible at the moment.
longer way back. | ||
| strength and cond 20:00 [3] | |
| again haven't done tis for ages. just short. | ||