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Training Log Archive: j_mcdonald

In the 7 days ending Jan 10, 2010:

activity

time

miles

+ft

RUN-TREADMILL

2:30:00

16.15

(9:17)

25.99

(5:46)

BIKE-TRAINER

2:15:00

23.7

38.14

SWIM

2:05:00

1.45

2.33

CLASS

1:00:00

STRENGTH

1:00:00

RUN

30:00

STRETCHING

25:00

RECOVERY

10:00

Total

9:55:00

41.3

66.47

[1-5]

9:20:00

2:30

0:00

» now

Sunday Jan 10, 2010 #

BIKE-TRAINER warm up/down 15:00 [2] 3.7 mi (4:03 / mi)

Warm up on bike prior to run.

RUN 30:00 [3]
ahr:124 max:150 shoes: Nike Free

Attempted long run. To freakin cold. -3 degrees without the windchill factor. Ridiculous.

Saturday Jan 9, 2010 #

Note
(rest day)

On-call

Friday Jan 8, 2010 #

SWIM 35:00 [3]

Straight swim. At least 1300yrds+ lost count of laps.

Thursday Jan 7, 2010 #

CLASS intervals 1:00:00 [4]
ahr:130 max:150

Good class.Built in running drills.

C • CLASS? 1

BIKE-TRAINER 1:00:00 [3]
ahr:123 max:135

Straight endurance ride.

Wednesday Jan 6, 2010 #

RUN-TREADMILL 1:00:00 [3] 7.0 mi (8:34 / mi)
ahr:133 max:145 shoes: Nike Free

Wish I could have done this outside. Good workout.

SWIM 30:00 [3]

Basic kick drills w/fins.

STRETCHING warm up/down 10:00 [0]

RECOVERY (FORM ROLLER) 10:00 [0]

Tuesday Jan 5, 2010 #

STRENGTH 1:00:00 [3]

TRX

SWIM (SPRINT FREE) 1:00:00 [3] 1.45 mi (41:22 / mi)

Mixed bag

BIKE-TRAINER (EZ)9.3 mi ( / mi)

EZ spin on trainer.

RUN-TREADMILL 30:00 [3] 3.15 mi (9:31 / mi)
ahr:125

Nice EZ run on TM post run.

Monday Jan 4, 2010 #

BIKE-TRAINER 1:00:00 [3] 20.0 mi (3:00 / mi)
ahr:120 max:169

Nice Powerbike class VO2Max training.

RUN-TREADMILL 1:00:00 [3] 6.0 mi (10:00 / mi)
ahr:136 max:162 shoes: Nike Free

Great session. Love these kinds of TM workouts. Peaked at 8%. Only had enough time to build up to 1.5 on second cycle.

STRETCHING warm up/down 15:00 [0]

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