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Training Log Archive: ganderson

In the 30 days ending Apr 30, 2010:

activity

time

miles

cycling

18:18:14

316.34

(3:28)

509.1

(2:09)

back and biceps

8:35:00

Total

26:53:14

316.34

509.1

averages - sleep:7.7 weight:167.9lbs

2:10

0:00

» now

Monday Apr 26, 2010 #

8 PM

back and biceps 1:05:00 [3]

chest, abs, heavy bag, back

Sunday Apr 25, 2010 #

cycling long 1:19:00 [4] 41.33 km (1:55 / km)
slept:6.0 weight:169lbs

decent ride up to leeman rd. from sydenham across unity and back westbrook rd. wind was north and then east, so in face on way home. managed strong time and recovery good.

Friday Apr 23, 2010 #

6 AM

cycling hills 30:03 [3] 14.8 km (2:02 / km)
slept:8.0 weight:170lbs

hills workout on trainer. too cold out this morning.

Wednesday Apr 21, 2010 #

back and biceps 50:00 [3]

back abs and biceps

6 AM

cycling tempo 1:10:00 [3] 35.0 km (2:00 / km)
slept:7.5 weight:170lbs

heavy legs. climb up j.f scott was tough. climb up hwy 2 hill at abbey dawn was a little easier. sluggish ride all together.

Tuesday Apr 20, 2010 #

cycling tempo 30:00 [3] 14.0 km (2:09 / km)
slept:7.5 weight:168lbs

4 PM

back and biceps 50:00 [3]

chest tris abs

Sunday Apr 18, 2010 #

11 AM

cycling long 2:10:49 [3] 62.84 km (2:05 / km)
slept:9.0 weight:168lbs

decent sleep. good easy ride today. strong north west wind so i was smart and went north to teeterville and then west and then made my way home. the ride was much better home. the legs were starting to burn a bit just outside of simcoe. i could have gone another 10-15 km but i'm planning to go out again in am before trip home, so saving myself for a 30 km run.

Saturday Apr 17, 2010 #

7 AM

cycling long 1:27:20 [3] 41.52 km (2:06 / km)
slept:7.0

ride to turkey point. very cold and very windy. the hills were a good workout. recovery was good at the end of the ride.

Friday Apr 16, 2010 #

6 AM

cycling tempo 30:00 [2] 14.8 km (2:02 / km)
slept:7.5 weight:167lbs

easy spin. on my way to simcoe today. should be able to sneak in an hour or two ride.

5 PM

cycling tempo 1:07:00 [3] 15.0 km (4:28 / km)
slept:7.0 weight:167lbs

spin around simcoe. did some hill work intervals, the resst of the ride was cadence.

Thursday Apr 15, 2010 #

7 AM

cycling 25:00 [3] 12.9 km (1:56 / km)
slept:7.0 weight:168lbs

Wednesday Apr 14, 2010 #

back and biceps 50:00 [3]

back and tris' and abs

cycling 30:00 [2] 14.3 km (2:06 / km)

Tuesday Apr 13, 2010 #

cycling tempo 30:00 [2] 14.51 km (2:04 / km)
slept:7.5 weight:168lbs

spinervals areobase ride.

back and biceps 1:00:00 [3]

abs, biceps and shoulders

Monday Apr 12, 2010 #

back and biceps 45:00 [2]

chest and abs

7 AM

cycling tempo 1:00:00 [3] 28.7 km (2:05 / km)
slept:8.0 weight:167lbs

late waking up this morning lost 20 mins. went j. counter to J. Mills rd. and south hwy 15. Did one climb up Frt. Henry and then in. good ride overall, a little shorter then i wanted.

Saturday Apr 10, 2010 #

6 AM

cycling tempo 1:18:00 [2] 35.0 km (2:14 / km)

bath rd. to Jim snow rd. then t-k home. decent tempo, kept the speed down and mostly recovery ride.

Friday Apr 9, 2010 #

cycling intervals 28:35 [4] 14.87 km (1:55 / km)
max:150 slept:7.5 weight:167lbs

spinervals interval training. 3/4 of video.

Thursday Apr 8, 2010 #

11 AM

cycling 44:07 [2] 20.7 km (2:08 / km)
slept:5.5 weight:166lbs

light spin. last mins was all out tempo

Wednesday Apr 7, 2010 #

cycling hills 45:13 [3] 21.89 km (2:04 / km)
slept:6.0 weight:166lbs

madeleine sick w. flu, kept us up a bit through the night. not a great sleep. managed a decent workout. light hill work with some one min sets and jumping out of saddle to keep cadence up.

Tuesday Apr 6, 2010 #

back and biceps 45:00 [3]

triceps, back with ab work

9 AM

cycling intervals 40:12 [4] 17.91 km (2:15 / km)
slept:9.5

very good sleep last night. had a good ride on the trainer. I'm pretty much stuck on it the rest of the week because of our schedule. race on April 18. did some one minute intervals today 5 sets. need to increase the intensity and shorten the time on the next session