Training Log Archive: ClaireThompsonIn the 31 days ending Oct 31, 2010:
| ||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | |||||||||||||||||||||||||||||||||||||
|
|
|
|
| ||||||||||||||||||||||||||||||||||||
| Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Friday Oct 22, 2010 #
Bike 1:35:00 [3] 35.0 km (2:43 / km)
Bike from Kramer Mazda to work. Mac Tr west through Fish Creek park, north up 36th ave along Indian Reserve, around trails along Glenmore resevoir, over Glenmore bridge, along 5th to 1st SE. Fun times.
Bike 35:00 [3] 18.0 km (1:57 / km)
Bike back to Kramer down Blackfoot trail and in through houses.
9 AM
Swimming 1:20:00 [4] 3.0 km (26:40 / km)
200swim, 100 kick, 200 swim, 100 pull
16 x 50m free on:
4x: 60
4x :55
4x :50
4x :45
(pace work, hold :40 for all).
10x75m pull on:
4x1:20
4x1:15
2x1:10
(pace work, hold 1:05 for all)
6 x 100m alt free/bk by 100
Fr on 1:35
Bk on 1:45
200 easy
-------------
In pool:
3x10 chin-ups on 3m board
3x10 dips
3x10 lower crunchies
16 x 50m free on:
4x: 60
4x :55
4x :50
4x :45
(pace work, hold :40 for all).
10x75m pull on:
4x1:20
4x1:15
2x1:10
(pace work, hold 1:05 for all)
6 x 100m alt free/bk by 100
Fr on 1:35
Bk on 1:45
200 easy
-------------
In pool:
3x10 chin-ups on 3m board
3x10 dips
3x10 lower crunchies
Thursday Oct 21, 2010 #
Core 20:00 [2]
Morning Abs.
Horse back riding 2:00:00 [1]
22 horses .. all three years old ... me, mom, erin & a herd of buffallo. Good times!!
Wednesday Oct 20, 2010 #
Walk 25:00 [1] 1.5 km (16:40 / km)
Walk from mechanic shop where dropped off car to swimming pool and back after swimming.
Swimming 1:05:00 [4] 3.65 km (17:48 / km)
warm-up: 200swim/100 dolphin kick on bk, 200 bk swim, 100 skull
4x50 dolphin kick on bk, 60sec
100 ez back swim
6x50 single arm fly,on :55
100 ez bk sw
6x50 2-2-1 fly, on :55
100 ez bk swim
4x50 dolphin kick on :60
100ez bk sw
4x25 fly on :30
50 ez bk sw
3x200 Fr on 3:30
4x25 lung buster
3x200 Fr on 3:30
100 ez
-----------------
3650
4x50 dolphin kick on bk, 60sec
100 ez back swim
6x50 single arm fly,on :55
100 ez bk sw
6x50 2-2-1 fly, on :55
100 ez bk swim
4x50 dolphin kick on :60
100ez bk sw
4x25 fly on :30
50 ez bk sw
3x200 Fr on 3:30
4x25 lung buster
3x200 Fr on 3:30
100 ez
-----------------
3650
Tuesday Oct 19, 2010 #
Core 20:00 [3]
Abs - roller
50-front, 25-lower, 50-L side, 25-lower, 50-R side, 25-lower, 50-front, 25-front
---------
425 total
50-front, 25-lower, 50-L side, 25-lower, 50-R side, 25-lower, 50-front, 25-front
---------
425 total
Run 1:25:00 [3] 15.0 km (5:40 / km) +200m 5:19 / km
Wicked run down gravel conservancy road. Ran up hill from ranch, around bend, down through valley, and up hill on far side. Ran to hill top where I could see Hwy 22x. Took Jackson on the run! Love running with him as he forces me to go faster every chance he gets. Good thing too because it got dark really quickly coming back and was almost pitch black in the valley floor of the conservancy. Too many cougars down there made me nervous so I jumped on his back and galloped up the field out of the valley to the hill top. The moon was bright up there so jumped down and ran the rest of the way home. Was 17km but figure I probably road him for 2km.
Monday Oct 18, 2010 #
7 AM
Core 20:00 [2]
Abs - roller
50-front
25-lower
50-L side
25-lower
50-R side
25-lower
50-front
25-front
---------
425
50-front
25-lower
50-L side
25-lower
50-R side
25-lower
50-front
25-front
---------
425
6 PM
Weights 1:00:00 [5]
Spin bike warm-up - 15min
Squats
3x115lbs - warm-up
3x115lbs - warm-up
2x155lbs - easy, add more weight
2x175lbs - felt great
1x185lbs - good, strong
1x195 - fail, lost focus on way down
Spin bike cool-down - 10min
Squats
3x115lbs - warm-up
3x115lbs - warm-up
2x155lbs - easy, add more weight
2x175lbs - felt great
1x185lbs - good, strong
1x195 - fail, lost focus on way down
Spin bike cool-down - 10min