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Training Log Archive: gg

In the 7 days ending Jan 30, 2011:

activity # timemileskm+m
  Spinning9 10:37:00
  Strength and conditioning3 2:05:00
  Total9 12:42:00
averages - sleep:8.8 weight:64.2kg

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2:37
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MoTuWeThFrSaSu

Sunday Jan 30, 2011 #

11 AM

Spinning long 2:15:00 intensity: (1:18:01 @1) + (52:35 @2) + (4:24 @3)
ahr:131 max:158 slept:9.5 (injured)

and i'm spent

Saturday Jan 29, 2011 #

11 AM

Spinning hills 1:35:00 intensity: (40:55 @2) + (15:11 @3) + (38:06 @4) + (48 @5)
ahr:139 max:169 slept:8.5 weight:64.4kg (injured)

2(1), 4(1), 6(1), 8(1), 10(1), 8(1), 6(1), 4(1), 2(1)

So sort of a pyramid thing

Faster, Harder, ......
5 PM

Spinning 40:00 [2]

Easy

Strength and conditioning 20:00 [3]

Side leg lifts, clams, crunches, twisting crunches, lat stuff and groin exercises

Friday Jan 28, 2011 #

Note
slept:9.0 weight:64kg (injured) (rest day)

Thursday Jan 27, 2011 #

10 AM

Spinning intervals 1:30:00 intensity: (50:04 @2) + (6:30 @3) + (31:11 @4) + (2:15 @5)
ahr:136 max:167 slept:9.0 weight:64.3kg (injured)

Threshold reps with course mate

5 times 8 mins (2 mins)

Wednesday Jan 26, 2011 #

11 AM

Spinning 1:15:00 intensity: (1:03:57 @2) + (11:03 @3)
ahr:128 max:149 (injured)

Steady today. Foot still really sore from Monday, so after tomorrow morning session I am going to back off over the weekend and take it really easy.

Passed the time with Frankie Boyle youtube clips
C • the best 1
5 PM

Spinning 32:00 [2]

easy

Strength and conditioning 50:00 [1]

with kj

mostly core and upper body, loads of crunches, fb stuff and some balance

Tuesday Jan 25, 2011 #

11 AM

Spinning 1:05:00 intensity: (40:00 @2) + (16:00 @3) + (9:00 @4)
slept:8.0 (injured)

Imaginary spinning intervals - 3 reps. Was going to do 5 but my foot is sore after the weekend and weights yesterday.
7 PM

Spinning 1:00:00 [2]

easy spin, reading about van aaken and cerutty training

Monday Jan 24, 2011 #

12 PM

Spinning 45:00 [2]
(injured)

Easy spin

Strength and conditioning 55:00 [1]

Bar warm up

Squats 5*20, 40, 60
Heavy half 5*80, 3*3*100kg Not getting much power today - can't really lift off on toes, but good to get some eccentric stuff at least

3*10 Chins, dips, hanging crunch, side leg lift
3*10 Standing clams, FB rollout, FB hip lift

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