Training Log Archive: ClaireThompsonIn the 7 days ending Feb 6, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Sunday Feb 6, 2011 #
Bike (Spin) 45:00 [2]
Saturday Feb 5, 2011 #
XC Skiing (Classic) 1:05:00 [3] 10.2 km (6:22 / km)
Beautiful ski around Sandy McNabb. Went up giant hill, I'm going to say small mountain, to look-out point. Then white knuckle, icy hell back down.
Friday Feb 4, 2011 #
Swimming 1:00:00 [4] 2.4 km (25:00 / km)
200 fr, 200 k, 200 fr pull, 200 k
1000m timed - 13:51
held between :36 - :42 per 50. Very happy with this.
200 easy, 200 bk w/ fins, 200 k w/ fins
1000m timed - 13:51
held between :36 - :42 per 50. Very happy with this.
200 easy, 200 bk w/ fins, 200 k w/ fins
Thursday Feb 3, 2011 #
Bike (Spin) 30:00 [2]
Morning spin
Run 1:00:00 [3] 12.0 km (5:00 / km)
Run to river road & past, & back. Kicked it into 80% for 1.5km along highway so the grater wouldn't catch me. Ahhhhh
Wednesday Feb 2, 2011 #
Bike (Spin) 35:00 [2]
Morning spin
Run 35:00 [3] 6.0 km (5:50 / km)
Nice run with Jackson. Bit windy but nice to be outside!! From ranch to turn-around, then down conservancy road and back.
Weights 1:00:00 [5]
Deadlift 85%
60kgs x 3 - warm-up
65kgs x2 x2 x2 x2
Chin-ups/Dips Power Set
x3/x3, x2/x2, x2/x2, x2/x2,, x1/x1
60kgs x 3 - warm-up
65kgs x2 x2 x2 x2
Chin-ups/Dips Power Set
x3/x3, x2/x2, x2/x2, x2/x2,, x1/x1
Power (Circuit) 1:00:00 [5]
8 exercises - All out. 10sec on/30 off, 10+/10-, 10+/30-, 20+/20-, 30+/30-, 10+/10-, 10+/10-
Tuesday Feb 1, 2011 #
Swimming 1:05:00 [5] 2.7 km (24:04 / km)
100 Fr, 50 skull, 100 Bk, 50 skull, 100 Fr, 50 skull, 100 Bk, 50 skull
4x100 Kick on 2:15 - 1 fast, 1 easy
6x50 Fr - 4 on :40, 2 on :45 (2-3sec rest)
100 ez
6x50 Bk on 1:30 (went :38, 36, 36, 37, 36, 38) AWESOME!!!
100 ez
6x50 Fr - on :45 (5sec rest)
100 ez
6x50 kick with fins - 1:15 (all out, held :35-40's)
100 ez
Very happy with back set. Haven't gone that fast since when I competed.
4x100 Kick on 2:15 - 1 fast, 1 easy
6x50 Fr - 4 on :40, 2 on :45 (2-3sec rest)
100 ez
6x50 Bk on 1:30 (went :38, 36, 36, 37, 36, 38) AWESOME!!!
100 ez
6x50 Fr - on :45 (5sec rest)
100 ez
6x50 kick with fins - 1:15 (all out, held :35-40's)
100 ez
Very happy with back set. Haven't gone that fast since when I competed.
Monday Jan 31, 2011 #
Weights 1:00:00 [5]
Squats
4x115
4x115
2x135
2x135
2x155
2x155
Max Bench Press
4 x 75
3 x 85
3 x 95
2 x 105
1 x 115
1 x 120 - Fail
4x115
4x115
2x135
2x135
2x155
2x155
Max Bench Press
4 x 75
3 x 85
3 x 95
2 x 105
1 x 115
1 x 120 - Fail
Run 30:00 [3]
Treadmill run - the dead of sport.
Ran at 6.0/mph for 25 min, then 7/mph for 5 min.
Warm-up for weights
Ran at 6.0/mph for 25 min, then 7/mph for 5 min.
Warm-up for weights