Training Log Archive: shotgunmcosIn the 7 days ending Jan 11, 2016:
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Monday Jan 11, 2016 #
5 AM
Road Bike (Easy Turbo) 1:00:00 28.5 km (28.5 kph)
ahr:122 max:139 slept:3.5 (sick) shoes: Shimano TR51
ZZZzzz...
Zoe up all night wailing with back teeth hurting her. Poor thing. I've also been feeling not great this weekend. Throat a bit scratchy and nose dripping onto the towel. This easy turbo was more effort that it was worth
Zoe up all night wailing with back teeth hurting her. Poor thing. I've also been feeling not great this weekend. Throat a bit scratchy and nose dripping onto the towel. This easy turbo was more effort that it was worth
7 AM
Swimming (Group Set) 1:07:00 [3] 3.2 km (20:56 / km)
After 20 minutes of drills I lead the group out for 2 sets of (3x200m, 300m, 3x100m). Held 1:41 pace for most of it but slipped to 1:43 pace by the end despite the mounting effort. I really need to swim more often.
Caz baked these awesome blueberry chia seed breakfast muffins at the weekend. They are oaty and wholesome, rustic and yummy. http://www.donalskehan.com/recipes/blueberry-chia-...
I usually never eat before a morning swim but figured I'd need something after the bike. These were just the ticket :-)
Caz baked these awesome blueberry chia seed breakfast muffins at the weekend. They are oaty and wholesome, rustic and yummy. http://www.donalskehan.com/recipes/blueberry-chia-...
I usually never eat before a morning swim but figured I'd need something after the bike. These were just the ticket :-)
Thursday Jan 7, 2016 #
Note
(sick)
Missed my early morning window to get something down. 10+ hours @work followed by an hour playing with Zoe, an hour with Caz and dinner, then 4 hours college work. I actually entertained the idea of a silly o clock run but fell asleep on the couch. Slept through 2 phone alarms and 2 Fenix 3 wrist buzzing alarms.
Woke up really hungry. Cutting out the late night snacks and general shite sugary food is taking some adaptation. Interested to see what the first weigh in post Christmas will be this weekend.
Woke up really hungry. Cutting out the late night snacks and general shite sugary food is taking some adaptation. Interested to see what the first weigh in post Christmas will be this weekend.
Wednesday Jan 6, 2016 #
8 PM
Road Bike (Easy Turbo) 1:15:00 [1] 37.5 km (30.0 kph)
ahr:128 max:133 slept:8.0 shoes: Shimano TR51
Tuesday Jan 5, 2016 #
7 AM
Road Bike (Commute) 40:00 [2] 18.4 km (27.6 kph) +62m
shoes: Soloman Speedcross 3 2014
Had to run an errand on my way to work
7 PM
Running 43:29 8.69 km (5:00 / km) +55m 4:51 / km
ahr:150 max:167 slept:7.5 shoes: NB 1080 White
Cold, breezy and dry for a change. Legs were a bit stiff. Run around suburbia. Little hills = effort. Day 5 of the healthy eating, drinking water, sleeping craic...
8 PM
Concept 2 Erg (Base) 30:00 7.02 km (14.0 kph)
ahr:141 max:152 shoes: Asics DS Trainers
Not a hope of keeping a row in Z1 after the run. Still within base cap. Body feeling it but energy ok. Next bit was going to hurt though!
Conditioning (HIIT ) 43:30
60secs on 10 secs off of the following exercises, then some stretching once I could pick myself up off the mat. Oh my good god. This hurt! The last few exercises were a few wobbly token reps apiece. This kicked my ass. It was like a masochistic endurance tabata set
squat jumps
high knee run
skier swing
press ups
power skater
butt kicks
plank taps
punches
burpees
jumping jacks
rotational chops
ab crunches
breakdance push ups
lunges
superman plank
back arches
jumping mountain climber
breakdance plank
mountain climber switch
down dog
squat jumps
high knee run
skier swing
press ups
power skater
butt kicks
plank taps
punches
burpees
jumping jacks
rotational chops
ab crunches
breakdance push ups
lunges
superman plank
back arches
jumping mountain climber
breakdance plank
mountain climber switch
down dog