Training Log Archive: IronParentIn the 7 days ending Apr 13, 2016:
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Tuesday Apr 12, 2016 #
5 AM
Bike (Trainerroad) 1:10:00 [2] 26.19 km (22.4 kph)
ahr:119 max:130
Early morning tempo ride to spin out the legs
White
NP 128
White
NP 128
Monday Apr 11, 2016 #
8 PM
Masters Swimming 1:30:00 [3] 3.8 km (23:41 / km)
Loved this set, but it was a bit ambitious after RtR! Almost got in 4000m but ran out of time!
Warm-up 600m [200 easy + (50 kick / 50 pull x 4)]
Main set 3000m
3 x (10 x 100) of the following:
4 x 100 @ 2:00
3 x 100 @ 1:55
2 x 100 @ 1:50
1 x 100 @ 1:45
Didn't make all the pace times towards the end sets, added a couple seconds here and there, but overall a good set!
Cool down x 200m
Warm-up 600m [200 easy + (50 kick / 50 pull x 4)]
Main set 3000m
3 x (10 x 100) of the following:
4 x 100 @ 2:00
3 x 100 @ 1:55
2 x 100 @ 1:50
1 x 100 @ 1:45
Didn't make all the pace times towards the end sets, added a couple seconds here and there, but overall a good set!
Cool down x 200m
Sunday Apr 10, 2016 #
Event: Raid the Rib Adventure Run
9 AM
Trail run race (Raid The Rib) 3:57:21 [4] 32.0 km (7:25 / km)
shoes: Brooks Cascadia
I'll leave the great race reporting to DD11, but a big thanks to Chris and Jamie for a great day out in the woods!! I didn't even realize we'd cleared the course, lol. And that is why I don't nav :)
Friday Apr 8, 2016 #
5 PM
Bike (Trainerroad) 1:20:00 [2] 32.2 km (24.1 kph)
ahr:130 max:145
Leavitt +2
NP 143
Training schedule is mixed up this week with GRR, but the race is getting me out of a scheduled 4 hour trainer ride tomorrow ... in exchange for 4 hours of suffering on Sunday :)
NP 143
Training schedule is mixed up this week with GRR, but the race is getting me out of a scheduled 4 hour trainer ride tomorrow ... in exchange for 4 hours of suffering on Sunday :)
Thursday Apr 7, 2016 #
6 PM
Trail run 1:04:06 [3] 12.04 km (5:19 / km)
shoes: Brooks Cascadia
Muddy trail run with DD and Maggie!