Training Log Archive: cbdIn the 7 days ending Apr 19, 2009:
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Saturday Apr 18, 2009 #
Event: Xterra Memphis
Xterra race 2:52:37 [5] 27.0 mi (6:24 / mi)
shoes: Cascadia 2
Xterra Memphis
Fell HARD twice on the bike.
22:20 Swim - first half was ~10:20 upon water exit. there was a big run around to restart the second lap. I really relaxed on the 2nd loop and felt good the whole lap. there was a long run-up, but I think I either even or negative split.
1:45:27 Bike (including T2) - I fell twice in the first two miles. the first was just a fall with a little knee twist. The second was HARD on the wooden bridge. Don't turn on a bridge. I thought I might have broken something for a while and had to sit there for 2-3 min before getting up and on the bike. Near DNF. The rest of the bike was shaky; I wasn't trusting my skills.
43:26 Run - Felt awful for the first 4 miles and picked it up to a nice pace to finish. This should be a pace of 7:25. Mediocre, but great finish.
Fell HARD twice on the bike.
22:20 Swim - first half was ~10:20 upon water exit. there was a big run around to restart the second lap. I really relaxed on the 2nd loop and felt good the whole lap. there was a long run-up, but I think I either even or negative split.
1:45:27 Bike (including T2) - I fell twice in the first two miles. the first was just a fall with a little knee twist. The second was HARD on the wooden bridge. Don't turn on a bridge. I thought I might have broken something for a while and had to sit there for 2-3 min before getting up and on the bike. Near DNF. The rest of the bike was shaky; I wasn't trusting my skills.
43:26 Run - Felt awful for the first 4 miles and picked it up to a nice pace to finish. This should be a pace of 7:25. Mediocre, but great finish.
Thursday Apr 16, 2009 #
Running 54:42 [2] 7.5 mi (7:18 / mi)
shoes: DS Trainers 2
Breakaway run - easy taper
Tuesday Apr 14, 2009 #
Running intervals (Track) 1:00:00 [3] 6.0 mi (10:00 / mi)
shoes: DS Trainers 2
Tried out new insoles & got blisters.
((2 x 400), 800) x 4 I skipped the last 800 for taper's sake.
2 x 400 (80, 82)
1 x 800 (2:49)
2 x 400 (82, 79)
1 x 800 (2:50)
2 x 400 (82, 84)
1 x 800 (skipped)
82's felt easy. 79, a little harder.
Pullups 3 x 6
((2 x 400), 800) x 4 I skipped the last 800 for taper's sake.
2 x 400 (80, 82)
1 x 800 (2:49)
2 x 400 (82, 79)
1 x 800 (2:50)
2 x 400 (82, 84)
1 x 800 (skipped)
82's felt easy. 79, a little harder.
Pullups 3 x 6
Monday Apr 13, 2009 #
Weights 30:00 [3]
shoes: DS Trainers 2
Pullups, dips, Roman chair, walking lunges, calves.
Legs were still fatigued and after calves, decided not to do upper legs. General fatigue (6, 5, 4 pullup sets : maxed out)
Legs were still fatigued and after calves, decided not to do upper legs. General fatigue (6, 5, 4 pullup sets : maxed out)
Yoga 1:05:00 [3]
Jonothan subbed. Great class, but still tired from the weekend. Hip openers felt good.