Training Log Archive: igoupIn the 7 days ending Jul 4, 2016:
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Monday Jul 4, 2016 #
Note
Boulangerie a Nant pour un pain au chocolate and deux croissant. Alors, nous avons visiter un magasin du fromage et un magasin du toilet-paper. Then we hit the road. St Jean du Bruel, Treves, up the gorge, took in views from Mont Aigoual, Esperou for lunch (Plats du jour = chicken w/ gravy, pototos, salad), back to the Mont Aigoual visitor center to investigate the orienteering symbol on the map (they have installed a permanent course but the maps weren't ready), hiked around the abandoned Rocquedols Castle, snack break in Meyrueis, stalagmites and stalagtites at Aven Arman, back to Nant via Lanuejois and Cantobre.
Run 30:00 [3]
Around Nant, which having been established by Monkeys in the 9th century, is the oldest town I have ever run in.
Lift 20:00 [3]
2 times the little HIT routine I downloaded adding in some rows with a band I brought.
Saturday Jul 2, 2016 #
Row (2x) 1:11:00 [3]
2 [ 1000m / 5 + 750m /4 + 500m / 3 + 250m ] / 6
w/ Pat at WRR. A light south wind. Not enough to put us off the buoy line but just enough to occasionally mess up a stroke, particularly with sweaty & slippery hands. By the time we got to doing the pieces it was in the 7:30 - 8am range and already a little too sunny. The 1000s were not too bad. The toughest were the 500's. The 250s were hard but they are over quick; I thought we had good form on those.
rep) pace, SR
1000m w/) 1:53.5, 30
0750m a/) 1:58.5, 32
0500m a/) 1:56.7, 34
0250m w/) 1:40.0, 36
1000m w/) 1:53.5, 30
0750m a/) 2:01.0, 32
0500m a/) 1:57.4, 34
0250m w/) 1:38.5, 36+
w/ Pat at WRR. A light south wind. Not enough to put us off the buoy line but just enough to occasionally mess up a stroke, particularly with sweaty & slippery hands. By the time we got to doing the pieces it was in the 7:30 - 8am range and already a little too sunny. The 1000s were not too bad. The toughest were the 500's. The 250s were hard but they are over quick; I thought we had good form on those.
rep) pace, SR
1000m w/) 1:53.5, 30
0750m a/) 1:58.5, 32
0500m a/) 1:56.7, 34
0250m w/) 1:40.0, 36
1000m w/) 1:53.5, 30
0750m a/) 2:01.0, 32
0500m a/) 1:57.4, 34
0250m w/) 1:38.5, 36+
Thursday Jun 30, 2016 #
Row (S33-SS: 3x20) 1:23:00 [3]
3 [ 8 ( 2 at 20 + 30s at 26) ]
5 x P15 at 28, 32, 34, 34, 34
Glass water. First round was fine. Then the sun was a bother. Kept at it, though my pace on the 2 min pieces was moderate. Then put the clams in and cranked it up with some P15s.
5 x P15 at 28, 32, 34, 34, 34
Glass water. First round was fine. Then the sun was a bother. Kept at it, though my pace on the 2 min pieces was moderate. Then put the clams in and cranked it up with some P15s.
Lift (CoachK-12) 35:00 [3]
For the record, I've generally been cutting out the last round because I'm soaked with sweat and getting bored.
Wednesday Jun 29, 2016 #
Row (S??-SS: 2x30) 1:13:00 [3]
2 [ 6 ( 4 at 20 + 1 at 22) ] / 2
Not max pressure but solid pressure and good speed throughout. Worked on squaring early, getting a good "wosh", and releasing with my hands more out front that usual. Definitely got tired.
Put in the clams and then did 3 high SR sequences.
10 quick strokes legs only +
10 strokes at 1/4 slide +
10 full strokes at 30-32
Stupid hot and muggy TX summer.
Not max pressure but solid pressure and good speed throughout. Worked on squaring early, getting a good "wosh", and releasing with my hands more out front that usual. Definitely got tired.
Put in the clams and then did 3 high SR sequences.
10 quick strokes legs only +
10 strokes at 1/4 slide +
10 full strokes at 30-32
Stupid hot and muggy TX summer.
Run 40:00 [3]
w/ Karl on the KATY trail. Shady so not as awful as I expected even with running on pavement.
Tuesday Jun 28, 2016 #
6 AM
Bike 1:29:48 [3] 46.24 km (30.9 kph) +145m
ahr:136 max:172
OMP. Fast ride today. The group of 30ish split a couple of times with 2/3 up front and 1/3 off the back reconstituting at bottlenecks. I seemed to end up at the back of the front 2/3, just hanging on. A couple of high-HR surges were required to keep me with them. Heading up Loving the back 1/3 bailed and just kept going straight on Winsted, which left me last. I got ahead of a couple of guys at the first part of the climb but then died. Then I was on my own for a solo lap. Soaked with sweat. Rinsed my bike and shoes when I got home.
I'd like to think it is tired legs that make it hard for me to with the group on the hills. I would think the rowing builds enough strength to punch these things. That said, the group is, as far as I can tell, serious and dedicated cyclists so as a part-timer perhaps I can't expect to hang with them. Nevertheless, I'll keep banging my head against the wall -- it's what I do.
I'd like to think it is tired legs that make it hard for me to with the group on the hills. I would think the rowing builds enough strength to punch these things. That said, the group is, as far as I can tell, serious and dedicated cyclists so as a part-timer perhaps I can't expect to hang with them. Nevertheless, I'll keep banging my head against the wall -- it's what I do.