Training Log Archive: sahern

In the 7 days ending Dec 5, 2009:

1:29

0:00

Cycling intervals (High Cadance) 40:00 [4] 18.5 km (2:10 / km) +20m 2:09 / km

high cadance, keep ing leg turning fast, using big chain ring in 15-14

Cycling 32:00 [3] 18.5 km (1:44 / km) +20m 1:43 / km

Easy Ride home.

Running (Power session) 42:00 [3] 4.0 km (10:30 / km) +50m 9:53 / km

Repeat sprints (8 x 40m) with jog recovery. Stairs (4 flights x 2)

Cycling intervals (power work) 42:00 [4] 18.5 km (2:16 / km) +20m 2:15 / km

lower cadence, power, big cahin ring, (53/14)

Running tempo (1km effort) 5:00 [5] 1.0 km (5:00 / km)

100% run of the bike out and back sub 3.20min pace

Running hills (Hill intervals) 1:20:00 [4] 10.0 km (8:00 / km) +20m 7:55 / km

Drills and technique work with 8 x 350 hill 2 phase hill repeats with jog recovery. Hill was about 5-6% working at 75-85%.

Cycling tempo (high cadance) 33:00 [4] 18.5 km (1:47 / km) +20m 1:46 / km

high cadance - 90-100. Lower gearing, higher intensity work

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

maintain TT position for tempo ride to ensure comfort of position