Training Log Archive: carbonIn the 7 days ending Mar 13, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||||
Sunday Mar 13, 2011 #
10 AM
Spinning 1:35:00 [3]
5min easy
30min at 145w
6 x (1.5min 235w, 2min 200w, 5min 170w, 3 min 145w)
10min 145w
5min easy
The warm up for this set didn't work out for me. Needed some more high intensity before doing the first MAP set. My legs never flushed out the acid from yesterday and I cut the workout short by 2 of the repeats.
30min at 145w
6 x (1.5min 235w, 2min 200w, 5min 170w, 3 min 145w)
10min 145w
5min easy
The warm up for this set didn't work out for me. Needed some more high intensity before doing the first MAP set. My legs never flushed out the acid from yesterday and I cut the workout short by 2 of the repeats.
12 PM
Kayak Ergo 31:00 [3]
Kayak session on the ergo. Added it back to back with the spin as I cut the spin short.
Saturday Mar 12, 2011 #
10 AM
Running (Road Run) 1:45:00 [2] 19.0 km (5:32 / km) +320m 5:06 / km
shoes:
A run along the pathways east out of downtown. Really nice day out with sun and warm temps -1C when I started. Feels like spring today!
15 min easy warmup, running school drills and 90 minutes at 11.2km/hr.
15 min easy warmup, running school drills and 90 minutes at 11.2km/hr.
12 PM
Kayak Ergo 10:00 [2]
Technique drills back to back with the run. 20 x 30 seconds on and off.
1 PM
Spinning 1:15:00 [2]
5 min E1
3 x 20 minutes at 145w with 2 min E1 in between
5 min E1
Could feel this ride in the legs, but got through it well.
3 x 20 minutes at 145w with 2 min E1 in between
5 min E1
Could feel this ride in the legs, but got through it well.
Friday Mar 11, 2011 #
6 AM
Weights/Strength 45:00 [2]
Usual routine.
Thursday Mar 10, 2011 #
6 AM
Running (Indoor Track) 45:00 [3]
shoes:
More running.
6 PM
Spinning 2:00:00 [4]
Main set consisted of 3 x 20 minutes of E3, E4 and MAP work where the average effort ended up in E4. Almost TT style.
Wednesday Mar 9, 2011 #
6 AM
Weights/Strength 45:00 [2]
Strength routine.
5 PM
Running (Road Run) 50:00 [2] 9.24 km (5:25 / km)
shoes:
10 minutes easy jog
15 minutes at 10.5 km/hr
20 minutes at 12.2 km/hr
5 minutes at 9.5 km/hr
15 minutes at 10.5 km/hr
20 minutes at 12.2 km/hr
5 minutes at 9.5 km/hr
6 PM
Kayak Ergo 26:30 [2]
6 x 4 min at E2, 1 minute off
5 x 30 sec on E2, 30 sec off
Session focused on technique
5 x 30 sec on E2, 30 sec off
Session focused on technique
Tuesday Mar 8, 2011 #
6 AM
Running (Running Track) 45:00 [2]
shoes:
Run and some running school drills. Looks like it will warm up this week so the outside runs will be more enjoyable.
5 PM
Running (Road Run) 40:00 [2] 7.1 km (5:38 / km) +200m 4:56 / km
shoes:
5 minutes easy, 40 min at 11.2km/hr
6 PM
Spinning 52:00 [2]
An easy bike bricked with the run.
5 minutes easy
3 x 4 min E3, 9 min E2, 1 min easy
5 min easy
5 minutes easy
3 x 4 min E3, 9 min E2, 1 min easy
5 min easy
Monday Mar 7, 2011 #
3 PM
Spinning 51:00 [2]
An easy E2 spin to flesh the legs out. Felt really good and it was nice to work out the legs for a few minutes.
Week 1-8 on the training plan are done and I'm loving it. So far it feels totally doable with enough variety to keep it interesting even through the indoor stuff.
Week 1-8 on the training plan are done and I'm loving it. So far it feels totally doable with enough variety to keep it interesting even through the indoor stuff.