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Training Log Archive: sahern

In the 28 days ending Feb 28, 2010:

activity # timemileskm+m
  Triathlon5 6:50:00 83.89(4:53) 135.0(3:02) 10
  Running6 6:20:00 19.57 31.5 70
  Cycling8 5:19:00 106.25(3:00) 171.0(1:52) 120
  Swimming2 55:00 1.43(38:29) 2.3(23:55)
  Total20 19:24:00 211.14 339.8 200

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Sunday Feb 28, 2010 #

1 PM

Cycling intervals (TT intervals) 55:00 [3] 30.0 km (1:50 / km)

warm up with spin 6 x 45 sec. Main set 4 x 5 min TT efforts at 75-80% followed by 15 min TT with 30 sec effort in the last 5 min at 75-80% 2 min cool down with stretching.

Saturday Feb 27, 2010 #

6 AM

Triathlon tempo (Test Run) 1:15:00 [4] 30.0 km (2:30 / km)

Warm up ride to training, new set up with the TT bike, felt good and fast. Warm up in the pool with 200m swim, then 400m swim, 8km ride and 1km run x 2. Felt good on the ride and run, feeling better inthe swim, shoulder still a bit sore. Cool down was a coffee.

Friday Feb 26, 2010 #

5 AM

Swimming long (long swim) 30:00 [3] 1.3 km (23:05 / km)

Warm up with 200m, then maintained 10 x 100m on 1.50 cool don 100m. alterned with paddles and swimming

Wednesday Feb 24, 2010 #

7 AM

Running intervals (Intervals) 1:15:00 [4] 7.5 km (10:00 / km)

Warm up of 3km run to park. Some drills and skills to ease into training. Main set 4 x 1200m efforts at greater than 85% with 1 minute rest between. Cool down with run home.

Saturday Feb 20, 2010 #

6 AM

Triathlon (Tri Intervals) 1:20:00 [3] 23.0 km (3:29 / km)

warm up drills inthe pool, main set was 4 x 200m swim, 4km ride, 500m run. Focus was on speed and intesnity with short 2 min rest between reps.

Everyone did a good job and worked hard

Went for coffee after.

Friday Feb 19, 2010 #

Swimming long (Technique Swim) 25:00 [3] 1.0 km (25:00 / km)

moderate swim to get technique sorted and to get some k's inthe arms. felt good, felt fast and effortless.

Thursday Feb 18, 2010 #

7 AM

Cycling tempo (TT ride to work) 35:00 [4] 18.5 km (1:54 / km) +20m 1:53 / km

used the race bike today. Good conditions on the road, cleana nd dry. However got every single red light on the way in, this meant some good hard repeat efforts.

Running intervals (Run With Don) 30:00 [4] 4.0 km (7:30 / km) +20m 7:19 / km

warm up with stairs, 5 x 5 flights of 1's and 2's. Ran to park to warm up, main set was 6 x 60 meter downhill ruinning to gain speed without effort. Contined to the "old faithful stairs" where Don and I raced up the stairs x 2. Cool down run back to work concentratingon even foot landing.

Good run for the last QR run. Don is coming along well, she says she is sick but her performance does not suggest this. She will smash Mooloolaba.

Wednesday Feb 17, 2010 #

6 AM

Running intervals (600m intervals) 1:30:00 [3] 8.0 km (11:15 / km) +20m 11:07 / km

warm up with run to training, specific drills and skills to further warm up. Main set 600m, 1200m efforst at race pace x 2 with 30 seconds rest between each effort. Cool down run home.

Sunday Feb 14, 2010 #

7 AM

Triathlon race (Bribie Race) 1:30:00 [5] 39.0 km (2:18 / km)

Raced at Bribie Island tri, came 2nd in age cat. Felt good, easy swim with the tide, ride was strong came 2nd in the ride, felt there was abit more to put in. Ran well came 3rd in cat, was 200m behind the winner.

Overall a good race, felt strong there is a little more to do on the ride and a bit to do on the swim. Mooloolaba is looking good for a PB

Saturday Feb 13, 2010 #

6 AM

Triathlon (Brick Session) 1:15:00 [4] 20.0 km (3:45 / km) +10m 3:44 / km

1km swim with technique and skills, 5 x 100m efforts (felt good, shoulder no worries), 2 x lap of ride at 75-80% in TT position finished with 23 x 1km efforts off the bike.

Friday Feb 12, 2010 #

7 AM

Cycling tempo (ride to work) 33:00 [4] 18.5 km (1:47 / km) +20m 1:46 / km

TT ride to work with tempo riding high cadance.
4 PM

Cycling (ride home) 35:00 [3] 18.5 km (1:54 / km) +20m 1:53 / km

moderate pace ride home, TT position along oxley rd.

Thursday Feb 11, 2010 #

12 PM

Cycling intervals (TT intervals) 55:00 [4] 30.0 km (1:50 / km)

warm up with easy spinning and drills (fast spin). 4 x 5 min TT efforts at 80%, with 10 min TT at 80% (including 30 sec sprints with 30 sec rest for final 5 minutes). 5 minute cool down.

Wednesday Feb 10, 2010 #

6 AM

Running intervals (timed intervals) 1:15:00 [4] 7.0 km (10:43 / km) +20m 10:34 / km

warm up 10 minutes to park, with some hills to get HR above 85%. Drills and skills to warm up . main set 1, 2, 3, 3, 2, 1min runs with 1 min rest between at 85%. Working on pacing and high intensity. Cool down with run home including hills.

Tuesday Feb 9, 2010 #

7 AM

Cycling (Ride to work) 37:00 [4] 18.5 km (2:00 / km) +20m 1:59 / km

easy warm up for 10 minutes, TT position along Oxley road, high cadance and maintained a good pasce till hale street, then easy cool down with some repeat sprints beyween lights to work.

Saturday Feb 6, 2010 #

6 AM

Triathlon (Brick Session) 1:30:00 [4] 23.0 km (3:55 / km)

Warm up ride to the pool, swim 1km with drills and speed work, ride, 4 laps of Jindalee circuit and run 3km

Went well off the bike with a 10.50 for the 3km.

Felt good on the ride, TT positin was easy, need to use gearing more to ensure higher cadance.

Swim, the first for three weeks, shoulder felt good, rollign more in the swim take the effort off the shoulder and more onthe lats. Felt good and fast through the water. WIll ahve to do some more training to ensure that Don does not beat me in the swim........

Thursday Feb 4, 2010 #

6 AM

Cycling (Ride to Work) 34:00 [4] 18.5 km (1:50 / km) +20m 1:50 / km

Big chain ring, higher cadance.
7 AM

Running intervals (Intervals) 35:00 [4] 5.0 km (7:00 / km) +10m 6:56 / km

10 min warm up easy jog. Main set 1, 2, 3, 2, 1 minute runs out and back with 1 min ute rest between. Completed at >85%. Cool down 10 minute easy jog
4 PM

Cycling tempo (TT & Cadance) 35:00 [4] 18.5 km (1:54 / km) +20m 1:53 / km

Wednesday Feb 3, 2010 #

6 AM

Running intervals (Beep test) 1:15:00 [5]

warm up with drills and skills, then 4 x 600 m efforts with increasing pace, Beep test (13/4), good effort, beat everyone. Finished with run home 15 m

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