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Training Log Archive: j_mcdonald

In the 7 days ending Nov 22, 2009:

activity

time

miles

+ft

BIKE-TRAINER

1:35:37

18.64

30.0

RUN-TREADMILL

1:32:00

9.3

(9:54)

14.97

(6:09)

SWIM

56:00

1.4

(40:00)

2.25

(24:51)

STRETCHING

20:00

Total

4:23:37

29.34

47.22

[1-5]

4:03:37

2:00

0:00

» now

Saturday Nov 21, 2009 #

Note
(rest day)

Work on-call

Note
(rest day)

work on-call

Thursday Nov 19, 2009 #

Note
(sick)

Still have stomach issues. No training.

Wednesday Nov 18, 2009 #

SWIM (FORCE) 56:00 [3] 1.4 mi (40:00 / mi)

BIKE-TRAINER 15:00 [3]

EZ spin post bike. Had to cut hour short. Was not feeling well. GI issues.

Tuesday Nov 17, 2009 #

RUN-TREADMILL (KENYAN) 1:02:00 [3] 7.1 mi (8:44 / mi)
ahr:131 max:154 shoes: Nike Free

10min warm-up building to 9:30/mile.
Great workout. Built up to just under 7min/mile. Ran out of time, think I could have gone a few more increases, Dropped to 8:15/mile at 57min and held for two minutes before cool down. This was a fun workout.

STRETCHING warm up/down 10:00 [0]

Monday Nov 16, 2009 #

BIKE-TRAINER intervals (POWERBIKE ANAEROBIC) 1:20:37 [4] 18.64 mi (4:19 / mi)
ahr:133 max:170

This was a tough bike session.
Legs still a bit heavy from the weekend training. Anaerobic intervals pyramid 1minx2,2minx2,3minx2-2minx2,1minx2 at 140%

RUN-TREADMILL (HILL FAST WALK) 30:00 [3] 2.2 mi (13:38 / mi)
ahr:117 max:128 shoes: Nike Free

10% incline, built up to 4.2 by end of 30 min. This was very tough after an anaerobic bike workout. But I starting to like this workout.

STRETCHING 10:00 [0]