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Training Log Archive: pcoady

In the 7 days ending Sep 25, 2016:

activity # timemileskm+ft
  road bike3 2:48:00 33.8(4:58) 54.4(3:05) 3300
  strength3 2:30:00
  MTB1 2:30:00 2000.0(5) 3218.69(3) 2900
  run2 2:12:00 14.7(8:59) 23.66(5:35) 1200
  yoga1 30:00
  Total7 10:30:00 2048.5 3296.74 7400

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MoTuWeThFrSaSu

Sunday Sep 25, 2016 #

run 1:12:00 [3] 8.1 mi (8:53 / mi) +700ft 8:13 / mi
ahr:133 max:173

2 laps - 1 easy, 1 max effort on ups

1st lap: 33min, 132bpm

2nd lap: 28min

9:42 hard uphill
18:19 easy flat or down
4:52 recovery time after hard ups (not counted in lap time)

Only 2 of the hills were somewhat long and required very hard effort: 2min36 and 2min53

Saturday Sep 24, 2016 #

strength 1:00:00 [3]

strength - lumberjack workout

Friday Sep 23, 2016 #

MTB 2:30:00 [3] 2000.0 mi (4 / mi) +2900ft 4 / mi
ahr:128 max:167

MTB in breck

Mostly easy pace except for 1 long, steep climb

strength 1:00:00 [3]

strength - lumberjack workout, splitting wood

Thursday Sep 22, 2016 #

run 1:00:00 [3] 6.6 mi (9:05 / mi) +500ft 8:29 / mi
ahr:140 max:153

easy paced rolling trail run in breckenridge

took a little while for legs to warm up, then ok. got tired last 10 minutes.

Wednesday Sep 21, 2016 #

road bike 1:17:00 [3] 19.0 mi (4:03 / mi) +2100ft 3:40 / mi
ahr:136 max:171

5x3min VO2 intervals

Road hill intervals - no distractions, just point bike up and pedal hard. Tough workout.

int1: 357W
int2: 357W
int3: 356W
int4: 353W
int5 354W (last minute out of saddle, struggle for sure)

Was going to do my hard trail run today, but quads still hurting from downhill run on Sunday (not injured, just muscle soreness from running down for first time in a while).

Tuesday Sep 20, 2016 #

road bike 55:00 [3] 6.8 mi (8:05 / mi) +300ft 7:46 / mi

recovery run on santa fe trail (north of woodmen)

quads still very sore. started with form drills. those were very painful (again, muscle soreness, not an acute injury). running felt good and easy after about 10min. a little tired last 10min. good run.

strength 30:00 [3]

strength training

Monday Sep 19, 2016 #

road bike 36:00 [3] 8.0 mi (4:30 / mi) +900ft 4:04 / mi

easy road recovery ride - quads absolutely trashed from downhill running yesterday.

yoga 30:00 [3]

yoga

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