Training Log Archive: springrollIn the 29 days ending Feb 29, 2012:
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Wednesday Feb 29, 2012 #
computrainer 1:45:00 30.0 mi (17.1 mph)
Setting: 169 watts
2 x 3 min. at 100
4 x 1:30 at 125%
4 x 1:00 at 130%
3 x 20 sec at 200%
3 x 10 sec to infinity and beyond. Made it over 500 watts for the first time.
2 x 3 min. at 100
4 x 1:30 at 125%
4 x 1:00 at 130%
3 x 20 sec at 200%
3 x 10 sec to infinity and beyond. Made it over 500 watts for the first time.
Tuesday Feb 28, 2012 #
trainer cycling 1:10:00 [3]
Easy pm ride
Monday Feb 27, 2012 #
run 42:07 [3] 5.0 mi (8:25 / mi)
.5 mile wup/.5 mile cooldown
strength training 30:00 [4]
Sunday Feb 26, 2012 #
mountain biking 1:27:30 [3]
Ice ride on the trails.......toughest yet.
Great single track training -- a thrill during it and relief once it was over.
Great single track training -- a thrill during it and relief once it was over.
hike/run 1:00:00 [3]
Easy walk/run
Saturday Feb 25, 2012 #
run 1:57:00 [3] 11.8 mi (9:55 / mi)
About a mile of snowy trail and a coupla breaks along the way to wait for bathroom stops........felt strong the whole way.
Friday Feb 24, 2012 #
trainer cycling 50:00 [3]
yoga 1:05:00 [5]
HHHHHHHHHHHHHOT yoga........by far, the toughest workout of the week.
Thursday Feb 23, 2012 #
run intervals 45:00 5.1 mi (8:49 / mi)
Tmill workout at club. I remembered the plan to say 5miles at 8:30 pace with 3 x4 min at 7:10 pace, but I had to wimp up and did 3 x 3 min at 7:10 pace. Had a hard time recovering at 8:30 pace. Realized later the plan was 8:45 pace so I did ok. Used mile one for warmup and to ramp down 8:30 pace.
Very pleased when it was over. It was fun to watch "Something About Mary" on the little TV connected to the tmill. I've only seen it at least 10 times but still crack up laughing out loud at parts. Now that I think about it people must have wondered why I was grimacing in pain and laughing.......scarey lady!
Very pleased when it was over. It was fun to watch "Something About Mary" on the little TV connected to the tmill. I've only seen it at least 10 times but still crack up laughing out loud at parts. Now that I think about it people must have wondered why I was grimacing in pain and laughing.......scarey lady!
strength training 20:00 [3]
Had to skip the trainer today due to work so did weights at club after my run.
mountain biking 15:00 [3]
Easy bike in the snowfall to get my car at the dealer. The snow clumps were huge and without glasses almost blinded me.It was wet and wild. Yummy to eat with my mouth open though.
Wednesday Feb 22, 2012 #
strength training 1:45:00
CT workout with all the young hungry chicks..........I'm the old experienced hen I guess. It was tough but I do like these workouts and would love to add another per week. I love watching my data on the screen on the wall.
I'm at 169 avg watts setting for now. Easy spins working on rpms.......then did :
2 x3 min hills at 90 % wattage
3 min spins between
3 x 1:30 at 125 % wattage
1:30 between
5 x 150 % for 1 min
1 between
5 x 200% wattage or better for10 seconds, so it's jump up and go. Goal was over 400 which I've never done. Best was 473.....guess 500 is the next milestone.
Easy after........
I'm at 169 avg watts setting for now. Easy spins working on rpms.......then did :
2 x3 min hills at 90 % wattage
3 min spins between
3 x 1:30 at 125 % wattage
1:30 between
5 x 150 % for 1 min
1 between
5 x 200% wattage or better for10 seconds, so it's jump up and go. Goal was over 400 which I've never done. Best was 473.....guess 500 is the next milestone.
Easy after........
Monday Feb 20, 2012 #
run 43:50 [3] 4.5 mi (9:44 / mi)
Each mile faster, cooled down when I couldn't go faster....(last .5 mile walked and ran to cool down.)
Sunday Feb 19, 2012 #
mountain biking 2:01:00 [3] 24.0 mi (11.9 mph)
Nice am ride.........pushed to stay up front today. We stopped at IG so I popped some hand warmers in my shoes since my toes were numb......other than that, I felt great.......had some good miles at the end.
Saturday Feb 18, 2012 #
run 1:01:00 [3] 6.4 mi (9:32 / mi)
Easy run today at LF because I was donating blood afterwards since it has been a while. Need to get the BP up before I can I found out so I guess I need more chips and salsa, pizza, salty food...........yippeee
Thursday Feb 16, 2012 #
run 42:40 [3] 5.0 mi (8:32 / mi)
Tmill run. Half before strength training, half after
strength training 30:00 [4]
Getting stronger. Even got a first time compliment @ my suspended legs push ups.
Wednesday Feb 15, 2012 #
computrainer 1:30:00
Brutal workout. Little did I know I was walking into a 10 mile time trial day. I have never done a TT before but it was not fun. Started with 20 min of intervals, then did the time trial. I was 4th, 169 watts avg for 10 miles.......pretty pathetic...about 19.7 mph. But LOTS of room for improvement so there is good in it, eventually. Finished with another 20 min of 10 easy and some intervals.........puke city.
Tuesday Feb 14, 2012 #
run 45:00 5.1 mi (8:49 / mi)
Tmill intervals.
5 miles at 8:50 pace.
4 x 1 min at 7:03 pace.
Had a hard time recovering at 8:50 so added a 1 min walk halfway
5 miles at 8:50 pace.
4 x 1 min at 7:03 pace.
Had a hard time recovering at 8:50 so added a 1 min walk halfway
trainer cycling 1:00:00 [3]
Easy pm ride.
Sunday Feb 12, 2012 #
mountain biking 1:45:00 [3]
Frosty trail mountain bike ride. A bit cold at first but once the pace picked up so did the heat.
Saturday Feb 11, 2012 #
run 1:38:30 [3] 10.8 mi (9:07 / mi)
A really good long run.......my head was so cold even with a hat on with -7 degree wind chill running into the wind but once we turned around and I focused on the sun, all went well.
Friday Feb 10, 2012 #
trainer cycling 55:00 [3]
Thursday Feb 9, 2012 #
run 42:00 5.0 mi (8:24 / mi)
5 miles on tmill at 8:30 pace.........with 3 x 2 min at 7:20 pace....recovery at 8:30 took a while.
strength training 30:00 [4]
Wednesday Feb 8, 2012 #
SWIM 36:00 [3] 1.8 km (20:00 / km)
good workout........100 avg 135.....
Tuesday Feb 7, 2012 #
mountain biking 55:00 [3]
Easy ride
run 45:00 [3]
Easy pm run with walking phone breaks for work.
Monday Feb 6, 2012 #
computrainer 15:00 [3]
Warmup/cooldown
computrainer 55:00 21.0 mi (22.9 mph)
Good ride. Moved up to 170 for avg watt goal.
Repeats hurt a lot more but rpms are getting much better.
Repeats hurt a lot more but rpms are getting much better.
strength training 20:00 [4]
Good circuit after riding
Sunday Feb 5, 2012 #
mountain biking 2:00:00 [3]
Great am on the trails.
run 33:00 [3] 3.0 mi (11:00 / mi)
Easy run
Saturday Feb 4, 2012 #
run 1:40:00 [3] 10.4 mi (9:37 / mi)
Met a friend for an early start to the LF run. Stiff at first but the longer we ran, the better I felt.
Friday Feb 3, 2012 #
yoga 1:05:00 [4]
Hot yoga.
This is one of the hardest things I do all week. Balance is improving and I am soaked afterwards. Fun to see friends showing up for it.
This is one of the hardest things I do all week. Balance is improving and I am soaked afterwards. Fun to see friends showing up for it.
trainer cycling 55:00 [3]
Moderate pace with a few pickups
Thursday Feb 2, 2012 #
run 35:00 [3] 3.5 mi (10:00 / mi)
Run after weights...wimped out of the repeats and shortened one. Just too pooped....Run included 3 x 4 min at 7:30 pace but only did 2 min on the last one.
strength training 30:00 [3]
Good hard trunk work.
Wednesday Feb 1, 2012 #
mountain biking 55:00 [3]
Great to get out and check the trails...........great day for a ride!