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Training Log Archive: colesnotes

In the 7 days ending Feb 11, 2017:

activity # timemileskm+m
  Elliptical3 1:40:00 4.74 7.63 4736
  Spinning2 1:40:00
  Stretching 6 55:00
  Rowing 3 16:10 2.65(6:06) 4.27(3:47)
  Total9 4:31:10 7.39 11.9 4736
  [1-5]6 3:36:10

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Saturday Feb 11, 2017 #

11 AM

Stretching (Hamstring) 10:00 [0]

It's killing me not to be able to run but I know long run it's going to pay off. Did my hamstring stretches this morning. No pain at all in my hamstring in walking but not sure if it's because of the stretching (hopefully) or because I haven't run in 1.5 weeks.

Towel hamstring stretch 3 x 30 seconds both sides
Tip over tuck hamstring stretch 3 x 30
Scissor hamstring stretch 3 x 30 secs both sides
Modified hurdler stretch 3 x 30 secs both sides

Friday Feb 10, 2017 #

3 PM

Stretching (Hamstring) 10:00 [0]
shoes: Orange New Balance 1500 V2

Hamstring stretches. Same as stretches I did Saturday.

Towel hamstring stretch 3 x 30 seconds both sides
Tip over tuck hamstring stretch 3 x 30
Scissor hamstring stretch 3 x 30 secs both sides
Modified hurdler stretch 3 x 30 secs both sides

Rowing 5:30 [5] 1.5 km (3:40 / km)
shoes: Orange New Balance 1500 V2

Beat Wednesdays row by 10 seconds.

Elliptical 35:00 [3] 2.14 mi (16:21 / mi) +2265m 3:49 / mi
shoes: Orange New Balance 1500 V2

30 mins random - lots of hills. Average level was 20
5 mins cool down


Thursday Feb 9, 2017 #

4 PM

Stretching (Hamstring) 5:00 [0]

Hamstring stretches before spin

Spinning 35:00 [4]
shoes: Specialized bike shoes

Really busy day so got in a 30 min solo spin.

5 min warmup
25 min spin alternating sitting / standing increasing difficulty every 5 mins with a 1 min water break in between.
5 min cool down

Wednesday Feb 8, 2017 #

2 PM

Stretching 10:00 [0]

Hamstring stretches.
3 PM

Elliptical 35:00 [3] 2.6 mi (13:28 / mi) +2471m 3:24 / mi
shoes: Blue New Balance 1500V2

30 minute elliptical workout on mountains - variety of hills. Difficulty was 20/25 (different elliptical then what I used this week. This one is flat but the elliptical I was in lasts week had a difficulty and hill level)

5 min cool down

Rowing 5:40 [5] 1.52 km (3:44 / km)
shoes: Blue New Balance 1500V2

Holy crap! Decided to end off all my workouts with 1500' row. Did it in 5:40. Started off too fast but kept average pace at 1:59. Sweating so much!!

Tuesday Feb 7, 2017 #

2 PM

Stretching (Hamstring) 10:00 [0]

Hamstringhmatrinng stretches

Towel hamstring stretch 3 x 30 seconds both sides
Tip over tuck hamstring stretch 3 x 30
Scissor hamstring stretch 3 x 30 secs both sides
Modified hurdler stretch 3 x 30 secs both sides
3 PM

Spinning 1:05:00 [3]
shoes: Specialized bike shoes

Solo spin class

5 min warm up
55 min - alternating in the saddle and standing. Harder resistance as I biked.
5 min cool down.

Monday Feb 6, 2017 #

4 PM

Elliptical 30:00 [3]
shoes: New Balance 1080

30 mins of interval setting

2 mins alternating of

Crossramp - 10 and resistance 15
Crossramp 17 and resistance 15

Was panting and sweating a ton!!

Stretching (Hamstring stretches ) 10:00 [0]
shoes: New Balance 1080

Hamstring stretches. Same as stretches I did Saturday.

Towel hamstring stretch 3 x 30 seconds both sides
Tip over tuck hamstring stretch 3 x 30
Scissor hamstring stretch 3 x 30 secs both sides
Modified hurdler stretch 3 x 30 secs both sides
5 PM

Rowing (Indoor) 5:00 [5] 1.25 km (4:00 / km)
shoes: New Balance 1080

Finished off my workout with a hard 5 minute row.
Average speed of 1:58/ 500 metres

Sweat sooo much!!

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