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Training Log Archive: dirts4potatoes

In the 7 days ending Mar 1, 2009:

activity # timemileskm+m
  Cycling2 4:00:00 40.39 65.0
  Yoga2 2:00:00
  Running2 50:00 4.97(10:04) 8.0(6:15)
  Total6 6:50:00 45.36 73.0

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MoTuWeThFrSaSu

Sunday Mar 1, 2009 #

Running 30:00 [4] 5.0 km (6:00 / km)

First 5km run start to finish.

Need to go back to the run walk deal for a little while longer. Going to ache tomorrow, man. Prediction for tomorrow morning is pain. Lots of pain.

Friday Feb 27, 2009 #

Yoga (Recovery/Regeneration) 1:00:00 [1]

Thursday Feb 26, 2009 #

Cycling 2:00:00 [4]

3 x 15 minute threshold intervals w 5 min rec between.

3 x 5 min big ring efforts/50 rpm w 15 sec sprint at top/3 min rec.

Hard, hard effort. First true tt effort on x3 of the threshold intervals. Got focus for the first time since 2004.

Wednesday Feb 25, 2009 #

Yoga (Recovery) 1:00:00 [2]

Tuesday Feb 24, 2009 #

Cycling (AC) 2:00:00 [4] 65.0 km (1:51 / km)

15 min WU
3 min blowout interval
5 min recovery

Set 1
4x5min @ 325w/70rpm w 5 min rec

Set 2

6 x 30 sec sprint w 15 ramp to get cadence high w 4 min rec between

15 min CD

Monday Feb 23, 2009 #

Running (Run) 20:00 [3] 3.0 km (6:40 / km)

20 min run/walk w 7 min on and 3 min off.

Felt very good today. Bitter weather. Hamstrings were cold and the roads were slick.
Worked on technique and trying to stay upright. I noticed right away a change in how my feet struck the ground - a lot softer. Even felt like I had more spring with no effort.

First run were I felt in control. Going to up the volume a little bit and lower the intensity so that I can focus on technique for the next few weeks.

First time since retiring from competition that I was able to roll out of bed and get out the door.

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