Saturday Mar 4 |
 | Indoor cycling 52:00 [2] | |
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| Lower intensity - starting to notice a bearing feeling rough on the spinner - probably have to pop the hub and/or bottom bracket and have a look inside.... Fortunately, Katta and I have virtually identical bikes (S-Works Epic - highly recommend them to XC and adventure racer types who might have to ride more than 20-30km or have technical XC racing trails to ride), so I can ride hers until I sort mine out....
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| Running 1:07:00 [2] | |
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| Easier fartlek on the mill. |
| Strength 9:00 [3] | |
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| Shortened strength session after the run. |
Friday Mar 3 |
| Indoor cycling 55:00 [2] | |
| slept:5.0 |
| Lighter resistance spinning. |
| Running 44:00 [2] | |
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| Easy-moderate fartlek on the mill. |
| Strength 7:00 [3] | |
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| A truncated training session - gotta get ready to make some sushi - yummy! Hoping to perhaps do a little more training later but won't stress about it if I don't get to it. |
Thursday Mar 2 |
| Running 1:12:00 [3] | |
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| A mishmash of fartlek stuff, some with the ankle weights. I had intended to do some more higher-intensity stuff today, but I was hauled out of bed at 0430 to do an epidural and have been working in the ER since (where sadly there is no opportunity for the stepper - I have to move around constantly from bay to bay). Just don't seem to have as much spring in my step today. But I'll try to log some spinning tonight as well (and really hope that the ER is quite after midnight...). |
| Strength 14:00 [3] | |
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| Some strength training to finish off before supper. |
Wednesday Mar 1 |
| Other Alternative Training 1:21:00 [2] | |
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| New experiment - how to combine training with work. My job involves staying in one area pretty much most of the day, monitoring data in real-time and making adjustments as required. I used to sit, but now I've decided that some of that sitting time could be better used doing some of my low-intensity training - especially since my work weeks have been uncontrollably long this past little while and have started to cut into my ability to maintain a decent training volume.
Soooooo..... I went out and bought a mini-stepper, which I will keep at my work area. I used it today for the first time, and it went very well. No interference in my ability to monitor the data (maybe actually good practice in multitasking as well as hand-eye reading coordination), and I actually get into low zone 2. I'd consider that a success! Now at least on some days I can knock off an hour or two of training at work and that frees up some evenings for better quality stuff (both training and family time).
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| C • How ingenious!!! 11 |
| Indoor cycling 23:00 [2] | |
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| Easy ride to warm up while Katta ran the mill. |
| Running 28:00 [3] | |
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| A moderate fartlek on the mill, couple of high-speed hill intervals to finish it off. |
| Strength 16:00 [3] | |
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| And a good round of strength stuff to end it.
It's our third anniversary today! Time is certainly flying by....
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Tuesday Feb 28 |
| Running 30:00 [3] | |
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| "Warmup" intervals tonight on the mill - decent pace, mini hill sprints. |
| Running intervals 33:00 [4] | |
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| More mini hill sprints at higher intensity/grade - nice to break in my latest New Balance runners, shipped quickly and at a decent price from the gang at Running Free .... NB is the only brand I can safely mail order (aside from the OLWAY Tigers - just always get the same size and it seems to work); been running in the same SL-1 last for over 10 years! |
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| C • DK 5 |
| Indoor cycling 45:00 [3] | |
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| And then time to move over to the trainer to spin a bit and let Katta have a turn at the mill. At just about 30 weeks, her training is still pretty decent - I bet she gets about 8-10 hours a week of training in! |
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| C • Katta 10 |
| Strength 14:00 [3] | |
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| And a regular set of strength exercises to finish it off. |
Monday Feb 27 |
| Indoor cycling 47:00 [2] | |
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| Easy-load, high-rpm spinning. Time limited due to yet another night of call. |
| Running 47:00 [2] | |
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| And a couple of easy mini-interval sessions on the mill. Have to postpone the strength session until later tonight, assuming I can get home before midnight. |
Sunday Feb 26 |
| Indoor cycling 1:15:00 [3] | |
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| Some moderate spinning. Started out planning to go lighter but eventually increased the workload and it felt quite good. Again good cadence. |
| Strength 15:30 [3] | |
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| Nice strength session after the ride. |
| Running 1:12:00 [2] | |
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| This is somewhere about 2.5 for zone, but I'll log it as a 2. Experimenting with ankle weights on my slow runs - not wanting to risk injury wearing them for any speed or intensity sessions just yet. They feel comfy at a slow pace anyway, and definitely give some more HR increase, which is fine.
Today was a tough day - called out of bed in the wee hours after only 2.5 hours of sleep and had to work straight through until 1300 today - this on my only "day off" in a 13-day stretch. Sigh. I only hope to sleep through the night tonight and tomorrow - otherwise I'm running a sleep deficit that I really need to correct before headong over to Denmark. Want to make those days with KOK and the Norwegian team to be as high quality as I can manage....
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