Sunday Jul 27 |
 | Note | |
| (rest day) |
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Saturday Jul 26 |
| Cycling (road) 2:18:00 [1]35.0 mi (3:56 / mi) | |
| ahr:132 |
| recovery spin. I can feel yesterday's effort, it felt like it was windy in every direction. |
Friday Jul 25 |
| Core Strength 30:00 [2] | |
| |
| superset, (pullups/chair squats/supermans), 8min abs, (dips/lunges/tuck-ups) |
| Cycling (to work) 18:00 [1]7.5 mi (2:23 / mi) | |
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| It figures that if I shower before coming to work I ride harder and it gets hotter. |
| Cycling intervals (road) 15:00 [5] | |
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| Sweet Jesus my legs!
3x (5x 15s sprint, 45s rest), alternating spinning wildly and out of the saddle. Apparently 15s is the absolute longest I can possibly hold a sprint, some of those I was collapsed on my stem by the end. |
| Cycling warm up/down (road) 1:10:00 [1]21.0 mi (3:19 / mi) | |
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Thursday Jul 24 |
| Cycling (to work) 12:00 [1]7.5 mi (1:36 / mi) | |
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| sneaking in between thunderstorms... |
| Cycling (from work) 18:00 [1]7.5 mi (2:23 / mi) | |
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| light rain, not the deluge I expected. |
| rollerskiing intervals (skate) 42:00 [3] | |
| |
| up/down (avg HR/HR at top)
5:23/5:21 (172/?)
5:20/5:41 (175/184)
5:26/4:12 (175/182)
3:57/6:40 (176/182)--didn't go all the way down last time because i saw luke coming up and wanted to chase someone
5:20/n/a (174/181)
couldn't get my HR up, but I was definitely going as fast as I could. Shoulders were tired on the upswing, legs were definitely tired. Overreached? Just a bit... |
| rollerskiing warm up/down (skate) 47:00 [1]5.0 mi (9:23 / mi) | |
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Wednesday Jul 23 |
| Cycling (to work) 18:00 [1]7.5 mi (2:23 / mi) | |
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| Cycling (from work) 30:00 [1]7.5 mi (3:59 / mi) | |
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| trying to outrun the thunderstorm. Mostly successful. |
| rollerskiing (double pole) 1:17:00 [1]6.0 mi (12:49 / mi) | |
| (injured) |
| specific strength. The rain cleared up and the sun came out. 7xss, 7xdp, 7x dpk, 4x nopole. the dp kick hurt my achilles, but I decided it was just something I had to work through. No pole hurt too. Solid workout though. |
Tuesday Jul 22 |
| Ski-o (skate) 1:42:00 [1]14.0 mi (7:17 / mi) | |
| ahr:128 |
| Training on the Newton street-o map. Need to draw up some sprint courses on that map to make it more challenging. |
| rollerskiing (skate) 1:16:00 [1]11.0 mi (6:55 / mi) | |
| |
| dropped the mapholder and picked up my backpack, then skied in to work. Mostly dp along the river path. All those people saying "those are awesome!" just don't realize how rollerskiing is not nearly as much fun as it looks... |
| Running 1:00:00 [1]5.5 mi (10:55 / mi) | |
| ahr:134 |
| to Hammond Pond and back. |
| Orienteering 51:00 [1]4 km (12:45 / km) | |
| ahr:145 |
| I had no intention of training five hours today, it just sort of happened. orienteering went ok, fun course set out by Pia. I forgot a compass, and it was not a good day to not have a compass. Yo-yoed with Dean for a while until I left him on one of hte longer legs. Moving very cautiously at times, going solely off of features to make sure I was going in the right direction, since there were many directional changes. The last three controls it was getting pretty dark, I had to stop if I wanted to read the map. Achilles was hurting pretty bad by the end of this run... stupid. |
Monday Jul 21 |
| Core Strength 34:00 [3] | |
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| Spenst 8:00 [3] | |
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| Interspersed with the strength. My legs were tired, I had to sit down after the tuck jumps. Did tuck jumps, split squat jump things, and flying cogbills. |