Training Log Archive: C-BassIn the 7 days ending Dec 10, 2011:
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Saturday Dec 10, 2011 #
Swim 1:15:00 [3]
50 m dolphin dive
250 m w 150 m kick choice, 100 m superman w fins
300 m PBH w 50 m br with cheat kick, 50 m heads up fr, 50 m log roll
4 x 10 25 m w fins at 40 s
- 25 m br 5 dolphin kick; 25 m br 7 dolphin kick
- 25 m log roll; 25m fr kick br
- 25 m 1 arm fr R and switch sides for 25 m
- 25 m hypoxic fr fast to red line then easy, repeat to white line then easy
- 25 m db arm back easy, 25 m alt 2 arms fly L than R
6 x 200 m descend 1-3 at 4 mins
- first 3 with PBH
- 2nd 3 with fins
300 m easy not fr
250 m w 150 m kick choice, 100 m superman w fins
300 m PBH w 50 m br with cheat kick, 50 m heads up fr, 50 m log roll
4 x 10 25 m w fins at 40 s
- 25 m br 5 dolphin kick; 25 m br 7 dolphin kick
- 25 m log roll; 25m fr kick br
- 25 m 1 arm fr R and switch sides for 25 m
- 25 m hypoxic fr fast to red line then easy, repeat to white line then easy
- 25 m db arm back easy, 25 m alt 2 arms fly L than R
6 x 200 m descend 1-3 at 4 mins
- first 3 with PBH
- 2nd 3 with fins
300 m easy not fr
Cross Country skiing 55:00 [3]
Lovely easy pace skate ski with Kim. Her first skate of the season. Finished with a nice eggnog latte.
Friday Dec 9, 2011 #
Cross Country skiing 1:00:00 [3]
Skate ski this morning. Conditions were challenging today. And overall tired.
Thursday Dec 8, 2011 #
Run 30:00 [3]
Easy run this morning to get out and get the dog walked.
Yoga 29:00 [3]
Missed swimming as my after work meeting ended 10 mins after swimming started. :( Did some yoga instead. Not quite as satisfying.
Wednesday Dec 7, 2011 #
Spinning 45:00 [3]
20 mins then called to the hospital. Another 25 m and then called again. I give up!
Tuesday Dec 6, 2011 #
Cross Country skiing 1:05:00 [3]
Beautiful skate ski again today. Stayed more on flats (although are always still hills in Revy). Had a great ski focusing on technique.
Swim 1:15:00 [3]
100 m choice
200 m 1 arm fly with fins
12 x 50 m on 50 s with fins
- MFA
- free kick fly
- 4 kick fly
8 x 50 m fly PBH (brutally hard) on 55 s
6 x 50 m hypoxic fly with fins on 1:05
8 x mini IM 50 m on 1:15
6 x 100 m descend 1->3 on 2:20 fins optional
100 m cool down
200 m 1 arm fly with fins
12 x 50 m on 50 s with fins
- MFA
- free kick fly
- 4 kick fly
8 x 50 m fly PBH (brutally hard) on 55 s
6 x 50 m hypoxic fly with fins on 1:05
8 x mini IM 50 m on 1:15
6 x 100 m descend 1->3 on 2:20 fins optional
100 m cool down
Monday Dec 5, 2011 #
Strength Training 15:00 [3]
Sunday Dec 4, 2011 #
Cross Country skiing 1:15:00 [3]
Have a woman in labour but snuck out to Macpherson when she was in early labour. Focused on technique with Bart. The weather was beautiful today and made for a really nice morning for us.