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Training Log Archive: carbon

In the 7 days ending Jan 23, 2011:

	activity	#	time	miles		km		+m
	Running	6	5:50:00	33.79	(10:21)	54.38	(6:26)	499
	Spinning	3	5:16:00	24.85		40.0
	Weights/Strength	2	1:30:00
	Kayak Ergo	3	1:21:30	5.39		8.67
	Total	14	13:57:30	64.03		103.05		499
averages - sleep:12.1 rhr:48 weight:54.1kg

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Sunday Jan 23, 2011 #

9 AM

Running 1:35:00 [3] 15.42 km (6:10 / km) +304m 5:36 / km
ahr:146 max:167 rhr:48 slept:10.0 weight:55kg shoes:

E2 run along the river out to Douglas Fir and back. It was really nice along the trails which distracted me from thinking about the run too much.Super nice day out with +2C and sunshine! Running school drills and strides after the run to cool down.

11 AM

Kayak Ergo 10:00 [2]

30 sec on and 30 sec off immediately after the run.

Saturday Jan 22, 2011 #

10 AM

Spinning 1:23:00 [2]
rhr:48 slept:10.0 weight:54kg

E2 spin with some E3 and E4 intervals.

12 PM

Kayak Ergo 44:00 [2] 5.02 km (8:46 / km)
rhr:48 slept:10.0 weight:54kg

E1 and E2 ergo session. Felt a little tired from the weights yesterday.

Friday Jan 21, 2011 #

12 PM

Weights/Strength 45:00 [2]
rhr:48 slept:7.5 weight:53.3kg

Weight routine

Felt better today. After the correction of bent deadlift I do not get any sharp pains. Still a bit more discomfort doing that one than the straight leg deadlift.

Was also able to increase the weight on a few exercises as I'm getting used to the motion. Would like one of the coaches watch me do a deadlift with weights though just to make sure I'm good.

Thursday Jan 20, 2011 #

6 AM

Running (Treadmill) 45:00 [2] 6.56 km (6:52 / km)
rhr:48 slept:7.5 weight:54kg shoes:

E2 morning run. Felt good this morning, which surprised me. The only downside was a stitch again which set in with four minutes to go. This time I mamanged to get rid of it while running. Running school drills to cool down.

6 PM

Spinning 2:20:00 [3]
rhr:48 slept:7.5 weight:54kg

Tonight’s spin was super fun. A really well designed program by Paul. Interesting and hard but yet building on our base. I had a good night where I managed to hold all my zones. Also picked Grant’s brain about our upcoming lactate and VO2 max tests. I’m a bit nervous about it as I’m not a strong runner and because I stitch up easily. I don’t want to get a severe stitch when doing the test and wreck the test it that way.

Wednesday Jan 19, 2011 #

11 AM

Weights/Strength 45:00 [3]
rhr:49 slept:8.0 weight:52kg

Weight routine

5 PM

Running 45:00 [3] 7.2 km (6:15 / km)
shoes:

E2, E3 and E4 run. I'm really not good at increasing my speed or intensity. This needs a lot of work still. Running school drills to cool down.

6 PM

Kayak Ergo 27:30 [3] 3.65 km (7:32 / km)

A few sets of E3 and a few short sets of E1 to focus on technique. My rotation was better tonight and I wasn't using the arms much, but as a result my planting was a bit off.

Tuesday Jan 18, 2011 #

7 AM

Running (Treadmill) 40:00 [2] 6.0 km (6:40 / km)
rhr:52 slept:7.0 weight:55kg shoes:

Treadmill E2 run prior to work. Got a pretty bad stitch which pulled me off 5 minutes early as I couldn't get rid of it. This was the first time where I've had 4 runs in a row (one on Sunday, two yesterday and one today). Didn't feel too bad, except for the stitching.

5 PM

Spinning 1:33:00 [2] 40.0 km (2:20 / km)

An E2 spin with a few sets of E4 mixed in. Good spin - really good for stiff running legs.

Monday Jan 17, 2011 #

Running (Road Run) 1:20:00 [2] 12.5 km (6:24 / km) +195m 5:56 / km
rhr:47 slept:8.5 weight:55kg shoes:

Evening run along the river and back. Freezing cold out. Not many people out there.

12 PM

Running (Treadmill) 45:00 [2] 6.7 km (6:43 / km)
rhr:47 slept:8.5 weight:55kg shoes:

Lunch time run with an E2 focus.

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