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Training Log Archive: gg

In the 7 days ending Jan 23, 2011:

activity # timemileskm+m
  Spinning6 8:49:20
  Strength and conditioning3 1:30:00
  Other1 41:52
  Total9 11:01:12
averages - sleep:8.8 weight:64.7kg

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MoTuWeThFrSaSu

Sunday Jan 23, 2011 #

11 AM

Spinning long 2:01:00 intensity: (1:17:46 @2) + (35:45 @3) + (6:05 @4) + (1:24 @5)
(injured)

Long. Gym was closed so joined the 'sunday spin' class, then solod for an hour after. 60s tunes and pretty laid back. Mixed it up a bit and got over 2 hours

Saturday Jan 22, 2011 #

11 AM

Spinning 1:24:41 intensity: (35:27 @2) + (8:20 @3) + (40:54 @4)
ahr:139 max:167 (injured)

Spinning room to myself. Whacked on the tunes on the speaker system and cranked it out. Progression session.

15 minutes @ 155bpm
20 mins @ 160 bpm
15 mins @ 165 bpm

Friday Jan 21, 2011 #

Note
(injured) (rest day)

Physio

Thursday Jan 20, 2011 #

3 PM

Spinning intervals 1:33:39 intensity: (47:22 @2) + (11:38 @3) + (34:39 @4)
ahr:133 max:164 (injured)

6*8(2) with good WU, CD and sprints. Foot sore after - been pushing it

Wednesday Jan 19, 2011 #

11 AM

Spinning 1:40:00 intensity: (43:29 @2) + (25:58 @3) + (27:33 @4) + (3:00 @5)
ahr:137 max:169 slept:8.0 weight:64.7kg (injured)

About 60 mins of fartlek - spinning to the music, with decent warm up and cool down
6 PM

Strength and conditioning 40:00 [1]

Abs building session with Jonesy. Bit of balance etc too and chins and dips

Tuesday Jan 18, 2011 #

12 PM

Spinning 1:30:00 intensity: (1:11:58 @2) + (12:34 @3) + (5:28 @4)
ahr:128 max:164 slept:9.5 weight:64.7kg (injured)

Longer spin today. Played some iphone scrabble, listened to some music, chatted to some of the boys, then put on some beats and pumped it up for 20mins or so. Managed to stand up a little bit today.

NB. Pendulum can be added to good spinning tunes - Salt in the Wound and Watercolour.
C • good spinning tunes 3
6 PM

Strength and conditioning 30:00 [1]

Side leg lifts, walking clams, med ball twist crunch, plank, press ups, hypers, full crunch with stick, glute FB push against wall thing, plus some lat stretching. Multiple sets

Monday Jan 17, 2011 #

12 PM

Spinning 40:00 [2]

Other 41:52 intensity: (15:59 @2) + (12:58 @3) + (12:55 @4)

Cross trainer - too painful, 6 minutes
Rower - too painful 5 minutes
Wierd cross trainer / stepper - ok, rest of the time, got HR up a bit too
C • Seems like 8
6 PM

Strength and conditioning 20:00 [1]
(injured)

Pre - physio strength -

chins dips leg lift crunches

FB rollouts hip lifts

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