Training Log Archive: sahern

In the 7 days ending Dec 12, 2009:

2:21

0:00

Triathlon (Race Training) 2:20:00 [5] 28.0 km (5:00 / km) +30m 4:58 / km

ride to training, 1km swim with drills, 4 x ride loops 90% effort, 1 x run loop 85% effort. Ride home

Cycling (Tempo) 34:50 [4] 18.5 km (1:53 / km) +20m 1:52 / km

Moderate paced tempo ride.

Running tempo (Run off Bike) 5:00 [5] 1.0 km (5:00 / km)

hard off the bike, 100m effort high HR and fast leg speed.

Running hills (Power Session) 45:00 [4] 3.0 km (15:00 / km) +35m 14:10 / km

Power session, short sprints with stairs.

Cycling intervals (Tempo TT intervals) 36:00 [4] 18.5 km (1:57 / km) +20m 1:56 / km

Tempo intervals in TT position - 2-5 min efforts, with 1 min recovery.

Running hills (Power Hills) 1:10:00 [5] 8.5 km (8:14 / km) +20m 8:08 / km

Drills and skilsl to warm up, then 6 x 400m steep hill wil return jog recovery. High intensity, jelly legs develop power.

Cycling (River Loop) 1:50:00 [3] 51.0 km (2:09 / km) +20m 2:09 / km

Ride to work, TT position. River Ride, easy with intermediate sprints (that I won overall on points)

Cycling intervals (TT'ing) 31:00 [5] 18.5 km (1:41 / km) +20m 1:40 / km

TT position, new set up, easy pasce with intermediate (500m) efforts to get used to position

Swimming (Drills and Intervals) 50:00 [4] 1.5 km (33:20 / km)

Drills to improve efficiency. 100 x 4 on 2 minutes, concentrating on correct stroke.