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Training Log Archive: Matt Agar

In the 7 days ending Feb 18:

activity # timemileskm+ft
  Run8 6:23:30 47.6(8:03) 76.61(5:00)
  Bike6 4:25:00
  Stength4 2:55:45
  Swim4 1:58:30 3.73(31:47) 6.0(19:45)
  Yoga1 45:00
  Total18 16:27:45 51.33 82.61
averages - sleep:7.5 weight:163lbs

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Sunday Feb 18 #

Run (Brick) 31:00 [3] 3.65 mi (8:30 / mi)

Went for a run along MacIntyre trail from fresh air SPIN CLASS.

Legs tight and tired. Did not push pace. Just wanted to get 30 min run in.
Probably should have focused on running a bit harder.

Joints feel fine and legs are ready for some rolling.

8 AM

Bike 1:50:00 [5]
slept:8.0

Balabucks spin class. Figured since i have some rest time coming I would use this as a barn burner.

Lots of work at or above Lactate Threshold. Focus was on Pushing big gears at a low cadence. I don't have a bike with big gears so just worked in slightly larger gears (easier on knees).

Quads started to cramp at knee 2/3 of the way through. Dizzy and shaky in this workout. Solid effort. If my mind was stronger I think I had slightly more but would have finished in full cramps.

Then went for a run to make it a brick.

Saturday Feb 17 #

Bike 15:00 [3]

Easy ride before stretch (171 avg. watts)
2 PM

Run 50:00 [3] 6.4 mi (7:49 / mi)
slept:6.0 weight:163lbs

Run out John St. and then back to complex.

Took a bit to find rhythm. Nice to run on mainly clear sidewalks.
Seemed to have more spring in my step today.
3 PM

Run (Strides) 5:00 [3] 0.5 mi (10:00 / mi)

5 x 15 sec strides with wind and slight downhill. Walk back. Had to focus not to push.

Swim 40:00 [3] 2.0 km (20:00 / km)

400m warm up
300m drills
4 x 200 on 2 min in 1:40 1:45
500 easy pull
4 PM

Run 10:00 [3] 1.25 mi (8:00 / mi)

Run home from complex.

Legs slightly tight in hip flexors. Need a good stretch and roll.

Friday Feb 16 #

6 AM

Swim 40:00 [3] 2.0 km (20:00 / km)
slept:7.5

400m warm up
10 x 100m on 2 min
600 cool down

Legs not too bad today
12 PM

Stength 45 [3]

Core/glute activation/reverse push ups
5 PM

Bike 1:00:00 [3]

Easy bike (about 180 watts average)
10 PM

Yoga 45:00 [3]

Yoga with Adrienne video "Deep Stretch"

Switched up stretching routine for some yoga. Nice to switch it up. Rolling this morning seemed to help. Was not as tight as I have been lately.

Thursday Feb 15 #

Run 1:00:00 [3] 8.5 mi (7:04 / mi)
slept:7.0 weight:165lbs

20 wu, 20 min 2.5 steady + 30 sec surge, 20 min Fast Cd

Dug deep in surges, especially last 2. Lost focus right when I went back to steady last 2.

Fast cool down to the point that I was still breathing hard.

Great workout!
12 PM

Run 1:15:00 [3] 9.3 mi (8:04 / mi)

Run out John st and back Oliver. Felt fast running on pavement.

Calfs a little tight but good otherwise.
8 PM

Stength 20:00 [3]

Calf lowers x10 2 sets, walk on heels and toes forwards/backwards x 2

Left inside ankle sore on last set only on toes

Swim 18:30 [3] 1.0 km (18:30 / km)

Easy with a pull buoy. Being nice to my legs.

Wednesday Feb 14 #

Stength 15:00 [3]

Eric Goodman foundation training.
12 PM

Bike 15:00 [3]
slept:8.0

Easy spin to loosen legs. Legs very tight.
9 PM

Bike 15:00 [3]

Easy bike to loosen legs. Legs stiff and sore

Tuesday Feb 13 #

Stength 2:00:00 [3]

Full body workout. Stayed a little lighter on single leg press and Bulgarian split squats for joints. Felt really strong in walking lunge sets!

Swim 20:00 [3] 1.0 km (20:00 / km)

Swam with masters. Legs cramping right from start and NO jam

Run 32:00 [3] 4.0 mi (8:00 / mi)
slept:8.0 weight:161lbs

Ran the U at the complex. Legs tired and never felt better during run. Massage today helped but they need a break tomorrow for Thursday's workout. No joint pain:)

Stength 20:00 [3]

Calf raise both feet and lower on a 10 count x 10 each leg. 2 sets

Walk on toes forward and backward 30m. Same on heels. 2 sets

Monday Feb 12 #

Bike 15:00 [3]

Warming before run. Cold.

Run 2:00:30 [3] 14.0 mi (8:36 / mi)
slept:8.0

Ran macIntyre until I hit slush. Followed hydro lines and ended up in shuniah mines. Ran fat bike trails to centennial and home on roads.

Picked up the pace gradually last 4 miles.

Felt so fast on road after running in soft snow. Calfs the most tired at end of run. The body is ready for an easier run tomorrow.

Bike 35:00 [3]

Easy spin (average watts - 151)

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