Training Log Archive: shotgunmcosIn the 7 days ending Jan 22, 2017:
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Sunday Jan 22, 2017 #
8 AM
Running 1:06:00 [3] 12.0 km (5:30 / km) +88m 5:18 / km
slept:6.9 weight:85.9kg shoes: NB 1080 White
Watch charging so ran this by feel. Beautiful cold clear morning. Felt laboured after the late erg last night.
10 chin ups and 20 press ups after with Zoes favourite teddy on my back
10 chin ups and 20 press ups after with Zoes favourite teddy on my back
10 PM
Concept 2 Erg 34:37 8.0 km (13.9 kph)
ahr:147 max:174 shoes: NB 1080 White
Tracked last night's workout and pace boat began to overtake me with 1km to go. With 300m left I poured on full effort to overtake again. Full effort at 20spm takes control. Natural instinct is to drive the rate up.
Saturday Jan 21, 2017 #
10 PM
Concept 2 Erg 34:51 8.0 km (13.8 kph)
ahr:148 max:176 slept:6.6 shoes: NB 1080 White
Z2 Base fitness. Figure sticking to base will help overall base. Rock steady 20spm. Held the cap for all but last minute which was max effort still at 20spm. Drove heart rate from 153 to 176 in 20 strokes. Felt good actually even if power is not there yet.
This morning
10 chin ups & 20 press ups, then
10 more chin ups (8,2) & 20 more press ups which was tough
Later
10 chin ups & 20 press ups
260/520 YTD
It's really helping to rebuild my shoulder strength
This morning
10 chin ups & 20 press ups, then
10 more chin ups (8,2) & 20 more press ups which was tough
Later
10 chin ups & 20 press ups
260/520 YTD
It's really helping to rebuild my shoulder strength
Friday Jan 20, 2017 #
12 PM
Running 51:14 8.82 km (5:49 / km) +66m 5:36 / km
ahr:150 max:161 slept:6.8 shoes: NB 1080 Blue
Beautiful crisp cold sunny afternoon. Running so slow on hills I'd be better off walking.
10 chin ups and 20 push ups
Then another 10 chin ups (8,2) and 20 push ups.
2nd rep was a lot tougher
230/460 YTD
10 chin ups and 20 push ups
Then another 10 chin ups (8,2) and 20 push ups.
2nd rep was a lot tougher
230/460 YTD
Thursday Jan 19, 2017 #
5 PM
Yoga 45:00 [2]
10 chin ups and 20 press ups too
210/420 YTD
210/420 YTD
Wednesday Jan 18, 2017 #
8 AM
Walk (Commute to work) 16:25 [1] 2.0 km (7.3 kph) +20m
12 PM
Running 49:13 [3] 8.8 km (5:36 / km) +66m 5:23 / km
slept:7.0 shoes: NB 1080 Blue
No HRM with me so this was on feel. No harm. Tried to keep it easy but I know I was over my cap at times and also I had to get back to work for a meeting. Still unfit but it felt marginally better than last week
4 PM
Walk (Commute from work ) 17:50 [1] 2.03 km (6.8 kph) +22m
10 chin ups and 20 press ups
200/400 YTD
10 reps still full effort
60 Tricep dips during a TV add break too for a burn
200/400 YTD
10 reps still full effort
60 Tricep dips during a TV add break too for a burn
Tuesday Jan 17, 2017 #
12 PM
Yoga 45:00 [2]
Lunchtime work session. Nice way to break up the day. Some of the hip moves and holds were tough but good. Had go from relaxed breathing to bolting out the door to get to a meeting... snapped back to reality.
So far 4lbs lost. Moderating the crap, started some light training and a veg n fruit shake every day. Today was kale, spinach, kiwis, apple, banana and fresh apple juice. Dinosaur smoothie as Zoe calls it :-)
10 chin ups and 20 push ups this morning
190/380 YTD
So far 4lbs lost. Moderating the crap, started some light training and a veg n fruit shake every day. Today was kale, spinach, kiwis, apple, banana and fresh apple juice. Dinosaur smoothie as Zoe calls it :-)
10 chin ups and 20 push ups this morning
190/380 YTD
Monday Jan 16, 2017 #
12 PM
Swimming 32:39 [4] 1.6 km (20:24 / km)
slept:8.0 weight:85.2kg
Good night sleep and weight coming down so that's good. The swim was tough and times are slow. Unfit.
5x200m with 30 sec rest in on 3:20, 3:22, 3:20, 3:21, 3:23
5x100m with 20 sec rest in on 1:38, 1:41, 1:40, 1:42, 1:43
100m breast/back easy cool down in 2:29
Shoulders and lungs were burning by the 3rd 200. I was just hanging on for the 100s, more effort and getting less efficient and slower each time. I'll try to do at least 1 swim a week so I'm not going to improve the pace. It takes 2 sessions per week to sustain fitness and minimum 3 to make any improvement. I love swimming but running is the focus this year.
5x200m with 30 sec rest in on 3:20, 3:22, 3:20, 3:21, 3:23
5x100m with 20 sec rest in on 1:38, 1:41, 1:40, 1:42, 1:43
100m breast/back easy cool down in 2:29
Shoulders and lungs were burning by the 3rd 200. I was just hanging on for the 100s, more effort and getting less efficient and slower each time. I'll try to do at least 1 swim a week so I'm not going to improve the pace. It takes 2 sessions per week to sustain fitness and minimum 3 to make any improvement. I love swimming but running is the focus this year.
10 PM
Concept 2 Erg 30:00 [2] 6.61 km (13.2 kph)
ahr:137 max:154
Another late session to pass the time before I fed Evan. About the same as last week. Like the swimming, I need to do more to improve.
10 chin ups and 20 push ups after. The 10 chin up was still max effort so just 20 push ups straight after was tough.
180/360 YTD
10 chin ups and 20 push ups after. The 10 chin up was still max effort so just 20 push ups straight after was tough.
180/360 YTD