Training Log Archive: jen_luebkeIn the 7 days ending Dec 27, 2009:
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Sunday Dec 27, 2009 #
ride 1:00:00 [3]
TWC cycling class. Easy. Legs super tired from yesterday's ride. Hammy's a bit tight.
swim 2:00:00 [3] 7.0 km (17:09 / km)
groups of 10
1:30 swim (120)
1:50 alternating kick and drill
1:30 pull no paddles (1:23)
1:40 25 odd, 75 swim (1:20)
1:30 pull w/ paddles (1:21)
1:40 kick w/ fins
(5)x1:20 swim w/ fins, (5)x1:40 cool down
1:30 swim (120)
1:50 alternating kick and drill
1:30 pull no paddles (1:23)
1:40 25 odd, 75 swim (1:20)
1:30 pull w/ paddles (1:21)
1:40 kick w/ fins
(5)x1:20 swim w/ fins, (5)x1:40 cool down
Saturday Dec 26, 2009 #
run 40:00 [3] 4.5 mi (8:53 / mi)
Pattee hills w/ Heidi. coldest run i have ever been on.
ride 2:30:00 [3]
Trainer w/ Lins. 5' build for the first hour.
2x(10' ironman pace, 2' ez, 8' 1/2 iron, 2' ez, 6' olympic, 2' ez, 4' sprint, 2' ez, 2' hard, 2' ez, then back up)
12' backing off every 3'
2x(10' ironman pace, 2' ez, 8' 1/2 iron, 2' ez, 6' olympic, 2' ez, 4' sprint, 2' ez, 2' hard, 2' ez, then back up)
12' backing off every 3'
Friday Dec 25, 2009 #
run 43:00 [3] 5.5 mi (7:49 / mi)
Quick run by myself. Heather loop. Running abt 740 on the Kim. Hip feeling better but not 100%.
Thursday Dec 24, 2009 #
swim 40:00 [3] 2.0 km (20:00 / km)
AM w/ Lins.
1200 w/u
8x100 (4x1:35, 4x1:30)
Neither of us very motivated...we got out early.
1200 w/u
8x100 (4x1:35, 4x1:30)
Neither of us very motivated...we got out early.
ride 1:35:00 [3]
Trainer w/ Lins.
20' w/u
5x(1' on, 1' off)
5' steady
1/1/2/2/3/3/4/4/5/5 ladder of off/on
2x(8' seated climb build,2' standing climb)
20' w/u
5x(1' on, 1' off)
5' steady
1/1/2/2/3/3/4/4/5/5 ladder of off/on
2x(8' seated climb build,2' standing climb)
Wednesday Dec 23, 2009 #
swim 1:20:00 [3] 4.4 km (18:11 / km)
400s/400k/400p
600 pull w/ paddles (8')
6x50x50'' d1-3,4-6
500 pull w/ paddles (6:40)
5x50x50'' easy/fast
400 pull (5:50)
4x50x50'' deep water start
300 pull (4:20)
3x50x50'' d1-3
200 swim fast (2:28)
2x50x50'' easy
100 fast (1:09)
150 easy
600 pull w/ paddles (8')
6x50x50'' d1-3,4-6
500 pull w/ paddles (6:40)
5x50x50'' easy/fast
400 pull (5:50)
4x50x50'' deep water start
300 pull (4:20)
3x50x50'' d1-3
200 swim fast (2:28)
2x50x50'' easy
100 fast (1:09)
150 easy
run 1:02:00 [3] 7.0 mi (8:51 / mi)
W/ Bren from shire up to Lincoln Hills and down Duncan. It was slippery and I was really, really tired. I probably would have run 20 min on my own.
core work 15:00 [3]
Abs w/ kids
Tuesday Dec 22, 2009 #
swim 1:15:00 [3] 4.0 km (18:45 / km)
500s/400k/300p/200dr/100sc
4x(400 pull w/ buoy/band/paddles to just swim x 6', then 4x50x:50 d1-4)
last swim was 5:10 hard
300 easy
4x(400 pull w/ buoy/band/paddles to just swim x 6', then 4x50x:50 d1-4)
last swim was 5:10 hard
300 easy
ride 2:00:00 [3]
Trainer w/ Lins.
20' w/u
2x(5'steady, 5' climb, 5' cadence build)
5' easy
10x(1' steady, 1' @100rpm, 1' @120 rpm) *had to gear down after 5
5' easy
2x(2' steady, 6' seated climb, 2' standing climb)
10' c/d
Finally able to work hard
20' w/u
2x(5'steady, 5' climb, 5' cadence build)
5' easy
10x(1' steady, 1' @100rpm, 1' @120 rpm) *had to gear down after 5
5' easy
2x(2' steady, 6' seated climb, 2' standing climb)
10' c/d
Finally able to work hard
Monday Dec 21, 2009 #
swim 40:00 [3] 2.0 km (20:00 / km)
1200 w/u
8x50x55'' dr/sw
4x100x1:30 (1:20ish)
*Felt like cement today. Wanted to swim 4k but Brendan wasn't very motivated either so we got out early.
8x50x55'' dr/sw
4x100x1:30 (1:20ish)
*Felt like cement today. Wanted to swim 4k but Brendan wasn't very motivated either so we got out early.
run 25:00 [3] 3.0 mi (8:20 / mi)
Ran from the shire up to the cross street to Msla Ave and back down to the shire. Quick run w/ Bren.