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Training Archive: Hillary

In the 31 days ending 2008-01-31:

activity # timemileskmclimb
  bicycle22 35:55:00
  erging (rowing machine)25 21:08:48 115.1 185.23
  road12 9:51:00 13.53 21.78
  xc skiing3 7:35:00
  trail2 2:57:00
  lifting8 2:20:00
  Total72 79:46:48 128.63 207.01
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Thursday Jan 31

bicycle 1:45:00 [1]
erging (rowing machine) 1:00:00 [2]
3x20min w/ 2min rest
road 47:00 [2]
ahr:159 max:165
warm up/down and threshold run for 10min.
lifting 15:00 [3]

Wednesday Jan 30

road 28:00 [1]
erging (rowing machine) 1:00:00 [1]

Tuesday Jan 29

erging (rowing machine) 23:48 [4]6 km (3:58 / km)
ahr:168 max:181
my first 6k test in about a year and with the HPG girls. I got a PR of an average 500m split of 1:59.0. 28spm
Splits for every 500m:
2:00.5
2:00.2
2:00.2
1:59.8
2:00.1
2:00.0
2:00.1
1:59.7
1:59.2
1:56.4 Go time!
1:56.3
1:55.6
erging (rowing machine) 30:00 [1]
warmup/down
bicycle 2:00:00 [1]

Monday Jan 28

bicycle 2:00:00 [1]

Sunday Jan 27

trail 1:49:00 [2]
Not so much fun sliding around. Got a good ankle workout which I am not sure that I really wanted...
C • dude, it was fun. 2
bicycle 1:30:00 [1]

Saturday Jan 26

erging (rowing machine) 30:00 [4]
first 30min test at RIverside and ever...
2:00.8
SPlits every 6min were:
2:02.3
2:02.4
2:02.0
2:00.7
1:56.8
27spm average
bicycle 2:00:00 [1]
road 48:00 [1]
run w/ mom and dad around dedham

Thursday Jan 24

bicycle 1:00:00 [1]
erging (rowing machine) 26:00 [1]

Wednesday Jan 23

bicycle 2:00:00 [1]
stationary
lifting 10:00 [3]

Tuesday Jan 22

erging (rowing machine) 28:00 [3]
2x(45sec on and 15sec off) w/ 7min rest
C • Rowing 3
bicycle 1:30:00 [1]

Monday Jan 21

xc skiing 2:00:00 [2]
In VT at Bolton Valley. Tons of fun!

Sunday Jan 20

xc skiing 2:45:00 [2]
Up in VT skiing at Trapp Family Lodge. Managed to do all the trails there.

Saturday Jan 19

erging (rowing machine) 44:00 [3]
4x11min w/ 7min rest @ 1,3(22,24,26) 2,4(24,26,28spm)
2:04.2
2:03.8
2:03.4
2:02.4
bicycle 1:30:00 [1]
road 50:00 [1]
run w/ mom

Friday Jan 18

erging (rowing machine) 1:10:00 [1]15 km (4:40 / km)
bicycle 1:50:00 [1]
stationary
road 36:30 [1]
runnin with sam

Thursday Jan 17

road 35:00 [1]
early morning run
erging (rowing machine) 1:30:00 [2]19.2 mi (4:41 / mi)
3x30min
2nd 30min @ 4min on 1 min off

Wednesday Jan 16

road 1:25:00 [1]
30min in the early morning and 55min with sam after work
erging (rowing machine) 1:00:00 [1]12.2 mi (4:54 / mi)

Tuesday Jan 15

erging (rowing machine) 50:00 [3]11 km (4:33 / km)
2 x (5min on 90sec off x 5) w/ 7min rest in between the two sets.
This was my first real erg practice with the Riverside girls. It was a hard workout but planned on pulling around a 2:03.0 before I started. Ended up only doing 9 5min pieces because the coach told us not to do the last one. I had no problem with that...
2:02.8, 2:03.0, 2:02.7, 2:02.8, 2:02.7
2:02.8, 2:02.7, 2:02.8, 2:02.4
C • cool 4
erging (rowing machine) 12:00 [1]
warmup/down
bicycle 1:55:00 [1]
stationary

Monday Jan 14

erging (rowing machine) 1:20:00 [2]18 km (4:27 / km)
4x20min
1 and 3 SS
2 and 4 : 4min on 1 min off
2:17.7
2:10.6
2:17.6
2:10.7
bicycle 1:30:00 [1]
lifting 20:00 [3]

Sunday Jan 13

bicycle 1:55:00 [1]
staitonary
trail 1:08:00 [1]
kinda wet

Saturday Jan 12

bicycle 1:30:00 [1]
road 1:10:00 [2]7.8 mi (8:59 / mi)
lifting (core exercises) 25:00 [3]
erging (rowing machine) 45:00 [1]
kinda blah

Friday Jan 11

bicycle 2:00:00 [1]

Thursday Jan 10

erging (rowing machine) 1:31:00 [2]20 km (4:33 / km)
3x30min w/ 2min rest
Middle 30 min @ 4min on 1min off
2:17.9, 2:10.7, 2:22.2

Wednesday Jan 9

erging (rowing machine) 50:00 [3]12 km (4:10 / km)
2x6km w/ 5min rest
2:05.0
2:03.9
erging (rowing machine) 15:00 [1]
warmup/ cool down
bicycle 1:30:00 [1]
lifting 10:00 [3]
road 51:30 [1]5.73 mi (8:59 / mi)
Ran with the roomate who also had today off. Nice day

Tuesday Jan 8

road 32:00 [1]
morning run
erging (rowing machine) 1:40:00 [1]20 km (5:00 / km)

Monday Jan 7

bicycle 1:30:00 [1]
stationary
erging (rowing machine) 1:30:00 [2]19.2 km (4:41 / km)
4x20min w/ the 2nd and 3rd piece @ 4min on and 1min off.
1x10min @ 30sec on and 90sec off
lifting 20:00 [3]
road 33:00 [1]
run w/ sam
C • What? You can't say anythin... 5

Sunday Jan 6

lifting 20:00 [3]
road 1:15:00 [1]
bicycle 1:30:00 [1]

Saturday Jan 5

erging (rowing machine) 15:00 [2]
warmup/cool down
erging (rowing machine) 44:00 [4]
4x11min w/5min rest
3,2,1,2,3
1 and 3 @ 22,24,26spm
2 and 4 @ 24,26,28spm
splits: 2:04.7, 2:04.5, 2:04.2, 2:04.0
bicycle 1:30:00 [1]
stationary

Friday Jan 4

erging (rowing machine) 35:00 [1]
bicycle 1:30:00 [1]
stationary

Thursday Jan 3

bicycle 1:30:00 [1]
erging (rowing machine) (AM erg) 1:00:00 [2]
3x20min. w/ 2min rest. 2nd 20min was 4min on and 1min off
erging (rowing machine) (PM erg) 1:00:00 [3]13.5 km (4:27 / km)
2:13.3
2min off and 1min on
lifting 20:00 [3]

Tuesday Jan 1

xc skiing 2:50:00 [2]
Went to windblown for skiing. I decided to do all of the trails, which I did, even the one to the top of the mountian. Felt tired for the first 20min, then I felt fine the whole rest of the time. Did alot of loops and really enjoyed myself even though there was a blizzard going on... I just ended up a little frosty.
bicycle 1:00:00 [1]


 

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