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Training Log Archive: bexharding

In the 7 days ending May 16, 2010:

activity

time

miles

Cycling

3:59:36

31.69

51.0

Core

2:10:00

Strength and Conditioning

2:05:51

Circuits

1:07:13

Total

9:22:40

31.69

51.0

[1-5]

8:22:40

averages - rhr:40

2:43

0:00

» now

Saturday May 15, 2010 #

Strength and Conditioning 59:48 [3]
ahr:105 max:138

Weights - warm up bike and exercises and set of squats, overhead presses, sldl, and shrugs. Then squats, stiff leg dead lift, jump squats, pulls/shrugs from the block and pull ups. Then warm down on the bike.

Core 10:00 [0]

Abs work to go with s and c done today dead bugs and core burn session.

Friday May 14, 2010 #

Note
rhr:43

Core 20:00 [0]

Cycling 2:23:00 [2] 36.0 km (3:58 / km)
ahr:126

Bike ride along the coast with Chloe, nice to be outside, made me feel a lot better about missing this weekend.

Thursday May 13, 2010 #

Strength and Conditioning 1:06:03 [2]
ahr:99 max:153 rhr:38

Did usual strength and conditioning session. Warm up bike and stretches. Warm up sets of squats, cleans, press. Then 35kg squat 3*10, overhead press 15kg 3*10, cleans 3*10 20kg and Jump squats 3*10 20kg. Then abs work to finish and cool down on bike.

Cycling 1:02:19 [4]
ahr:160 max:179

Spinning - did 30 minutes then had to take intensity down a bit but then did last 15 minutes properly again. Did 5 minutes warm up then a few minutes cool down on the bike and some stretching. So tough, I thought last weeks one was better, this one wasn't bad but last week had more variety in what we did.

Wednesday May 12, 2010 #

Circuits 1:07:13 [3]
ahr:105 max:152 rhr:38

Plyo session in the gym with some stretching also.
Warm up on bike 10 mins, over hurdles accelerations, clap press ups, split jump jerks, hops off box.

Tuesday May 11, 2010 #

Cycling 34:17 [5] 15.0 km (2:17 / km)
ahr:135 max:168

Speed session, replaced running with cycling. 10minute warm up, 15*30/30, 10 minute warm down. Began hard but could stick with it, then about 7 minutes in very tough and think I kept one going too long, didn't realise until the end and the times were out. But still did them ok, hard to push harder on the bike, so would like to do 15 again running and then increase one at a time depending how I manage.

Core 35:00 [1]

Usual core stuff abs work press ups gluteus max strengthening clam etc.

Monday May 10, 2010 #