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Training Log Archive: carbon

In the 7 days ending Jan 16, 2011:

	activity	#	time	miles	km	+m
	Running	8	5:54:00	32.49	52.29	170
	Spinning	3	5:22:00	56.02	90.16
	Weights/Strength	2	1:45:00
	Kayak Ergo	2	36:30	2.14	3.44
	Total	15	13:37:30	90.65	145.89	170
averages - sleep:11.4 rhr:69 weight:53.8kg

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Sunday Jan 16, 2011 #

11 AM

Running (Running School Drills) 10:00 [1]
shoes:

All running drills, including strides.

12 PM

Running (Indoor Track) 1:30:00 [3] 14.62 km (6:09 / km)
ahr:140 rhr:55 slept:9.0 weight:53.8kg shoes:

Indoor track run as the weather was still cold. Not a great run for me as I kept stitching up, my speed was very slow and the HR being a bit more than it usually is for E2. Got through it though despite wanting to quit when the devil was speaking to me from my right shoulder.

2 PM

Kayak Ergo 10:00 [1]

Spent some time right after the run to work on some kayak technique drills. Focused on lower body.

Saturday Jan 15, 2011 #

Event: Tiki Torch Dash

2 PM

Spinning 1:47:00 [3] 49.68 km (2:09 / km)
ahr:135 rhr:50 slept:9.5 weight:54.8kg

E3 spin with a few 1 minute MAP sprints. Felt nice to be spinning everything out and have a good sweat.

Friday Jan 14, 2011 #

12 PM

Weights/Strength 45:00 [2]
rhr:59 slept:6.5 weight:55kg shoes:

Weight workout following my new program again. Figuring some things out as I go along. Feels like it will be useful. My legs feel much better today. I think the spin last night was good for fleshing things out.

Thursday Jan 13, 2011 #

12 PM

Running (Treadmill) 45:00 [2] 6.65 km (6:46 / km)
rhr:50 slept:6.0 weight:54.3kg shoes:

E2 run at lunch. Felt a bit tired with sore calves and quads but otherwise good. Hope it warms up a little soon so that I can run outside again.

6 PM

Spinning 2:20:00 [3]
rhr:50 slept:6.0 weight:54.3kg

Tonight's program was full of spikes of E3, E4 and MAP. My legs were so tired from the week that I was having trouble holding E4 and MAP. Often I was one zone below. After the class we hung around and chatted with the coach. He showed us all the toys used in their lactate and VO2 Max test (which we will be doing for running soon to establish some zones) and he described how everything works and what the numbers are good for and how to interpret them etc. Fun stuff!

C • Interesting! 2

Wednesday Jan 12, 2011 #

7 AM

Weights/Strength 1:00:00 [1]
rhr:50 slept:7.0 weight:52.3kg shoes:

First time with new workout routine. Also kept some of my old as I feel that some of that is very useful. Also kept the pullups for now. While working out most of it felt fairly easy, but now that I'm at my desk I feel a bit tired.

5 PM

Running 34:00 [3] 5.5 km (6:11 / km)
ahr:142 max:156 rhr:50 slept:7.0 weight:52.3kg shoes:

A run where I was supposed to up the zone every 10 minutes, but I think I have discovered that I'm not very good at increasing speed. Will need work for sure. Very cold out so it was unpleasant to run. I cut the run short by 10 minutes.

6 PM

Kayak Ergo 26:30 [3] 3.44 km (7:42 / km)
rhr:50 slept:7.0 weight:52.3kg

Focus on a a few sets of E3 drills and some E2

Tuesday Jan 11, 2011 #

12 PM

Running (Treadmill) 45:00 [2] 6.38 km (7:03 / km)
rhr:51 slept:9.0 weight:54.4kg shoes:

Lunch run on treadmill as it's just too cold out to enjoy a run outside. Felt hard to run today. Calves sore and felt tired from the running yesterday.

5 PM

Running (Running School Drills) 10:00 [2]
shoes:

Running school drills with a focus on technique. Was supposed to have done these at lunch with my run, but I ran out of time.

6 PM

Spinning 1:15:00 [2] 40.48 km (1:51 / km)

E2 spin with E3 work thrown in.

Monday Jan 10, 2011 #

6 AM

Running (Road Run) 45:00 [2] 7.0 km (6:26 / km)
ahr:137 rhr:148 slept:6.5 weight:54.4kg shoes:

As I had meetings today at work, I did my lunch run in the monring and it was cold (and much too early to work out for me - this will not become a habit, that's for sure). Still felt like I am fighting something off.

6 PM

Running (Road Run) 1:15:00 [2] 12.14 km (6:11 / km) +170m 5:46 / km
ahr:148 max:182 rhr:148 slept:6.5 weight:54.4kg shoes:

The evening run was much better than the morning run and I tried to focus very hard on the technique from running school. At times I felt really light and things were clicking, but my calves are getting sore from landing more midfoot than I'm used to (I was made aware that this would happen so no surprise). I finished off the run with the running school drills. It was still cold out so on the way back my hands were so stiff that I almost couldn't get the key out to open my door.

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