Training Log Archive: Cookiemonster

In the 7 days ending Feb 22, 2009:

3:21

0:00

MTB long 3:21:37 [5] 43.2 km (4:40 / km) +1075m 4:09 / km
ahr:154 max:175 slept:7.0 shoes: Shimano Winter Riding Boots

Recce of Malham area for next weeks race

Cycle commuting 18:00 [2] 6.0 km (3:00 / km) +50m 2:53 / km
(rest day)

Run intervals 35:52 [4] 8.75 km (4:06 / km) +30m 4:02 / km
ahr:157 max:174 slept:7.0 weight:73kg shoes: Brooks GTS7

5 min warm up
13x 90/30 intervals
5 min warm down
Race course medium route

Cycle commuting 18:00 [2] 6.0 km (3:00 / km) +50m 2:53 / km

Yoga 50:00 [2]

Shoulders, twists, hips

Turbo training tempo 40:00 [3]
ahr:133 max:160 shoes: Northwave Raptor Carbon SBS

5 min w/up
30mins tempo
5 min w/down

Cycle commuting 18:00 [2] 6.0 km (3:00 / km) +50m 2:53 / km
slept:7.5 weight:73kg

Cycle commuting 18:00 [2] 6.0 km (3:00 / km) +50m 2:53 / km

Canal both ways today :-)

Run tempo 36:49 [4] 8.75 km (4:12 / km) +30m 4:08 / km
ahr:151 max:173 shoes: Brooks GTS7

York race course medium run

Cycle commuting 18:00 [2] 6.0 km (3:00 / km) +50m 2:53 / km

Fabulous tail-wind on the way down this morning, and its getting much lighter now

Turbo training 50:00 [3]
ahr:127 max:160 slept:8.0 weight:72.5kg shoes: Northwave Raptor Carbon SBS

10min warm up
Then:
3x 1min Left leg, 1min both, 1 min right leg, 1 min both
8 min both legs spinning
then repeat one legged intervals
8min warm down