Training Log Archive: Career MoveIn the 7 days ending Apr 2, 2017:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||||
Sunday Apr 2, 2017 #
Bike (MTB (Kona)) 6:07:45 [3] 118.19 km (19.3 kph) +1083m
Saturday Apr 1, 2017 #
Hip work 10:00 [1]
Trek 25:00 [1] 2.4 km (5.8 kph)
Around Kilkenny
Run 1:52:30 [1] 18.05 km (6:14 / km)
First 11k on the trails around Kilkenny castle. Met Mary then. She's the secretary in the clinic that I work in and I got her doing a c25k programme 8 weeks ago. Today was her first 5k so we joined up with the park run and I ran with her. It's a tough enough 5k cause you have to go up the hill 3 times but we did it in around 37 min which she was delighted with. I did another lap of the park to bring it my total to 18k
Bike turbo 1:00:00 [3]
ahr:89 max:145
Easy with a few tempo sections thrown in
Kayak erg 1:00:00 [3]
ahr:73 max:96
Friday Mar 31, 2017 #
Kayak erg 1:00:00 [3]
ahr:71 max:89 rhr:42
Thursday Mar 30, 2017 #
Run intervals 1:00:00 [5] 10.6 mi (5:40 / mi)
ahr:155 max:180
10 min warm up
800m/2 minR
400m/90secR
200m/60secR
400m/2 min R
800m/2 minR
400m/90secR
200m/60secR
1000m/2min R
23 min cool down
Happy with this. Paces between 6:20/mi and 6:50. My left calf has been a bit sore for weeks. I think it's the lateral soleus. It's a bit worse this evening. I'm dreading having to get it rubbed out by the PT
800m/2 minR
400m/90secR
200m/60secR
400m/2 min R
800m/2 minR
400m/90secR
200m/60secR
1000m/2min R
23 min cool down
Happy with this. Paces between 6:20/mi and 6:50. My left calf has been a bit sore for weeks. I think it's the lateral soleus. It's a bit worse this evening. I'm dreading having to get it rubbed out by the PT
Hip work 10:00 [1]
Karate 1:30:00 [3]
Wednesday Mar 29, 2017 #
Bike turbo intervals 1:10:00 [4]
ahr:105 max:155
30 min warm up/ cool down HR around 80
10 x 1 min standing sprint HR > 140 except for the first 2, 1 min R HR ~95
5 x 2 min seated sprint HR > 145, 2 min R HR ~ 90
Woke up at 3a.m and couldn't get back to sleep. Decided to get up and do my morning exercise in case I decided when the alarm clock went off that I needed sleep more than I needed exercise
10 x 1 min standing sprint HR > 140 except for the first 2, 1 min R HR ~95
5 x 2 min seated sprint HR > 145, 2 min R HR ~ 90
Woke up at 3a.m and couldn't get back to sleep. Decided to get up and do my morning exercise in case I decided when the alarm clock went off that I needed sleep more than I needed exercise
Kayak erg 40:00 [3]
ahr:63 max:75
Straight on to some kayaking after the bike. My heart rate suggests I was not working very hard but my shoulders felt it
Run/Walk 30:00 [1] 4.23 km (7:06 / km)
Tuesday Mar 28, 2017 #
Run 1:01:16 [2] 10.13 km (6:03 / km)
rhr:42 slept:8.0
Kayak erg 32:00 [3]
Monday Mar 27, 2017 #
Swim 45:00 [1]
rhr:52 slept:7.0 weight:145lbs
Hip work 15:00 [1]