Training Log Archive: The ExileIn the 7 days ending Feb 5, 2012:
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Sunday Feb 5, 2012 #
Ergometer cycle 30:00 [2] 16.0 km (1:53 / km)
Steady
Strength/stretching 16:00 [2]
Saturday Feb 4, 2012 #
O-race 56:00 [3]
SÖ cup race/training 5.4 km with micro/trail-o element at Deutsch Kaltenbrunn.
Temperature -10 + wind chill factor = minus 18C. Windy+ light snow.
Not sure why I bothered with this in these temperatures. So cold I just punched any control of the 3 controls at each micro-o station as I didn't want to stop to get the control descriptions out of my pocket, which is why I got 2 wrong and had to run to another 2 penalty controls. Interesting concept that deserved better weather!
Temperature -10 + wind chill factor = minus 18C. Windy+ light snow.
Not sure why I bothered with this in these temperatures. So cold I just punched any control of the 3 controls at each micro-o station as I didn't want to stop to get the control descriptions out of my pocket, which is why I got 2 wrong and had to run to another 2 penalty controls. Interesting concept that deserved better weather!
Friday Feb 3, 2012 #
Ergometer cycle 1:05:00 [2] 32.5 km (2:00 / km)
Warm-up - 15 mins; 40 mins steady 85-88 revs at 95 watts: 10 min warm down.
Thursday Feb 2, 2012 #
Run 40:00 [3] 8.0 km (5:00 / km)
shoes: On Cloudrunner
Steady flat run at night from Schloss, 70/20 off-road/road. Cold, but not half as cold as biking would have been. Calf ok, slightly tight but no pain.
Wednesday Feb 1, 2012 #
Strength/stretching 30:00 [2]
(injured)
Ergometer cycle 20:00 [2]
warm-up; warm down
Ergometer cycle 20:00 [4]
10 x 2 min intervals x 105-110 revs x 100 watts
Ergometer cycle 10:00 [3] 28.5 km (21 / km)
10 x 1 min recovery between intervals x 85 - 90 revs x 100 watts
Tuesday Jan 31, 2012 #
MTB 1:15:00 [2] 28.5 km (2:38 / km)
(injured)
Effing cold!! - wind chill factor minus 12. Mostly road, mostly flat.
Monday Jan 30, 2012 #
Strength/stretching 30:00 [2]
(injured)
Ergometer cycle 1:00:00 [3] 32.6 km (1:50 / km)
Warm-up - 15 mins;progressive 5 min intervals @ 95, 105, 115 + 125 watts with 5 rest @75, 85, 95 watts; 10 min warm down. Whole seesion @ 90-93 revs.