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Training Log Archive: shotgunmcos

In the 7 days ending Feb 16, 2016:

	activity	#	time	miles		km		+m
	Mountain Bike	2	2:45:20	26.74	(9.7/h)	43.03	(15.6/h)	655
	Conditioning	4	2:25:00
	Running	2	1:36:32	11.4	(8:28)	18.35	(5:16)	256
	Yoga	1	1:15:00
	Road Bike	1	1:10:00	20.69	(17.7/h)	33.3	(28.5/h)
	Swimming	1	1:00:00	2.05	(29:16)	3.3	(18:11)
	Trek	1	50:00	3.11	(3.7/h)	5.0	(6.0/h)
	Concept 2 Erg	1	30:00	4.68	(9.4/h)	7.54	(15.1/h)
	Total	12	11:31:52	68.67		110.52		911
averages - sleep:6.3 weight:81.5kg

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Tuesday Feb 16, 2016 #

7 PM

Yoga (Yoga) 1:15:00 [2]

Downloaded an app and did the first 3 beginner workouts back to back. My God have I become stiff as a board.

8 PM

Concept 2 Erg (30r20) 30:00 7.54 km (15.1 kph)
ahr:155 max:170 slept:6.5 shoes: Asics DS Trainers

Fenix 3 recorded accurate 20spm. They are on to something at last. Rowers await! Steady state piece avg 1.59.3/500m. Felt good

C • SPM 7

C • Garmin 2

Conditioning (Planking) 20:00 [3]

10x60sec plank. Tough!

Monday Feb 15, 2016 #

6 AM

Mountain Bike (Commuting) 45:00 [2] 15.0 km (20.0 kph) +66m
shoes: Soloman Speedcross 3 2014

7 AM

Swimming (Group Set) 1:00:00 [3] 3.3 km (18:11 / km)
slept:6.2

Back to the pool. Only 2nd swim of the year due to illness. Really need to swim minimum twice a week. I was goosed after the warm up and then saw a 2,400m main set. Gulp. Hid in the group which splintered. I had teh option of going with the lead group or the tail group. Opted for the latter initially but it was too slow. Had to sacrifice the rest after a 400 to catch up. Anyway survived the set. A couple of times I seemed to grab the water and the effort dropped noticeably for the same pace. Something I need to anchor next time. Rep times were around 1:40 pace. A miracle I survived the set then.

1 PM

Running 41:32 8.35 km (4:58 / km) +56m 4:49 / km
ahr:159 max:174 shoes: Adidas Supernova Yellow

Beautiful crisp, chilly sunny day. So nice to be running in daylight! Lunchtime run around town. Its been ages since I did one. Stop started my way through it but overall just happy to be out running along the quays observing urban life doing its thing. As happy as I was, I felt heavy and stiff. A lazy 163 cadence concurs with my feet dragging beneath me. My hearty rate shot up at teh sight of a tiny incline. Lots to do...

Sunday Feb 14, 2016 #

6 AM

Mountain Bike 2:00:20 28.03 km (14.0 kph) +589m
ahr:126 max:167 slept:5.5 shoes: Soloman Speedcross 3 2014

Early tour of some Loughrea hills with Sean. He welcomed me back to the outdoors and health with a cold rocky climb into bog country. Very enjoyable spin chatting. Max speed on a descent 56.8kmh woohoo! Looking forward a race next weekend. Pairing up with Sean for a 5hr AR Rogaine style hosted by the same RD as ITERA. Should be good so

2 PM

Trek 50:00 [1] 5.0 km (6.0 kph)
weight:81.5kg shoes: Mizuno Wave Hayate

Walk in the woods with family. Cold but sunny. 5x1 min plank when I got home. Bit of weight gain this week. Need to watch it

Thursday Feb 11, 2016 #

4 PM

Running (Easy) 55:00 [2] 10.0 km (5:30 / km) +200m 5:00 / km
slept:8.0 shoes: NB 1080 Blue

Easy trot around the countryside. At in laws so a meandering exploration route. Some off road. No watch charger with me so all on feel. Distance a rough estimate. Cold out and colder with wind chill

6 PM

Conditioning 1:00:00 [3]

Each exercise preceded by 30 secs plank and followed by 30 secs rest

30 squat jumps
90 secs high knees
90 secs skier swings
30 push ups
90 secs power skater
90 secs but kicks
90 secs plank taps
90 secs punches
30 burps
60 jumping jacks
90 secs rotational chops
40 ab crunches
20 breakdance push ups
40 lunges
90 secs superman plank
30 back arches
90 secs jumping mountain climber
60 secs breakdance plank
90 secs mountain climber switch
90 secs down dog

I did go at it hell for leather. Steady reps but constant effort.
Total 14 mins planking made it tougher

Wednesday Feb 10, 2016 #

6 AM

Road Bike (Turbo) 1:10:00 [1] 33.3 km (28.5 kph)
ahr:129 max:133 slept:5.5 shoes: Shimano TR51

Early Z1 spin listening to early radio

5 PM

Conditioning 45:00 [2]

Stretching
Some yoga
8 mins of planks
4x 10 pushup
4x 10 burpees

10 PM

Conditioning (More Core) 20:00 [1]

Lent is about taking up core. 6 more mins plank

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