Training Log Archive: HollywoodIn the 7 days ending Nov 8, 2009:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Nov 8, 2009 #
Biking 2:57:00 [3] 100.0 km (1:46 / km)
ahr:143
morning ride with more effort today... awesome weather for a ride.....bit of a headwind for the last 20km......went too hard too early.....but overall a good workout
Running 30:20 [2] 6.0 km (5:03 / km)
ahr:136
run off the bike in the trails.... first km seemed hard but easier as I went along
Saturday Nov 7, 2009 #
Running 2:01:00 [3] 25.0 km (4:50 / km)
ahr:143
trail run....broke it into 5km segments - 24:30 - 24:40 - 24:20 - 24:30 - 23:00 for the last - good consistency and pacing and was able to increase pace for last set nicely without too much extra effort
Stretching 20:00 [3]
Friday Nov 6, 2009 #
Swimming 1:05:00 [3] 3.5 km (18:34 / km)
4x100m warm-up - 25h/25e - 50h/25e - 25h/25e/ 100h/25e - did this set 3x - followed by 10 x 100m with paddles - 1:35avg - 15 sec rest - 500m TT - 8:30 - 400m easy
Strength Training 45:00 [3]
Stretching 30:00 [3]
good stretching session as legs are very tight
Thursday Nov 5, 2009 #
Swimming 1:20:00 [3] 4.2 km (19:03 / km)
100m warm-up - 4 x 1000m sets with paddles/pb - 17:40 / 17:40 / 17:45 / 17:30 - easy to mod effort - not breathy hard - pretty consistent effort - lower back was tightening up near end of last set -100m cool down
Running 1:05:00 [3] 13.0 km (5:00 / km)
15 min warm up - 6 x 20secs at 13% incline - followed by 5 min at 8.0 - repeated this 4x - cool down run
Wednesday Nov 4, 2009 #
Strength Training 45:00 [3]
the usual Wed morning leg torture
Core Training 15:00 [3]
following leg workout
Biking 1:30:00
30 min warm-up....30 min TT at race pace in low Z3..... 30 min easy spin cool down
Tuesday Nov 3, 2009 #
Swimming 1:15:00 [3] 3.9 km (19:14 / km)
12x50m warm-up - 2 x 24x25's - every 3rd HARD - 200m TT between sets - did with PB today 3:10 and 3:06 - 3 x 400m - 1st easy at 6:50 - 2nd mod at 6:40 - 3rd hard at 6:27 - done with paddles/PB - 5 x100m cool down
Running 1:11:00 [3] 14.5 km (4:54 / km)
10 min warm up.... 15 min at 7.5 - 15 min at 8.0 - 15 min at 8.5 - 16 min cool down...tested HR thru the intervals on TM and seem to be in low Z3 for all 3 sets....hmmmmm
Monday Nov 2, 2009 #
Biking 1:15:00 [3]
20 min warm-up - 20x1min intervals - 15 min cool down