Training Log Archive: sahernIn the 7 days ending Jan 23, 2010:
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Saturday Jan 23, 2010 #
7 AM
Triathlon tempo (Ride-Run) 40:00 [4] 12.0 km (3:20 / km) +20m 3:18 / km
No swim due to shoulder injury. Ride 2 x laps of big course, followed by run of the bike on big course. Felt good, maintain a good pace on the hilly course. More work in the TT position in the new bike.
Thursday Jan 21, 2010 #
6 AM
Cycling (ride to work) 34:00 [3] 18.5 km (1:50 / km) +20m 1:50 / km
ride to work, moderate pace, big chain ring holding TT position for 50% of ride.
7 AM
Running intervals (timed Intervals) 40:00 [4] 5.5 km (7:16 / km)
general jog warm up for about 5-10 minutes. Main set 1, 2, 3, 2, 1 minute efforts with 1 min recovery between, maintaining above 85% (AT training). Cool down jog return for 10-15 minutes.
5 PM
Cycling (recovery ride) 34:00 [3] 18.5 km (1:50 / km)
maintained TT position as well as high cadance and big chain ring.
Wednesday Jan 20, 2010 #
6 AM
Running intervals (3 min efforts) 1:00:00 [4] 7.2 km (8:20 / km) +20m 8:13 / km
drills and skills to start the session with a 600m warm up loop. Main set was 6 x 3min (1.5 min out and return) pacing effort above 85% with 1 minute recovery (all done on 4 minutes).
Tuesday Jan 19, 2010 #
7 AM
Cycling tempo (big chain ring TT) 34:00 [4] 18.5 km (1:50 / km) +20m 1:50 / km
big chain ring with 13-14 gearing. Tempo ride in TT position. Was a hrad ride, HR was high (above 90%) for the majority of the ride.
4 PM
Cycling tempo (TT ride) 34:00 [4] 18.5 km (1:50 / km) +20m 1:50 / km
TT position high cadance, big chain ring.
Sunday Jan 17, 2010 #
Cycling intervals (TT intervals) 55:00 [4] 30.0 km (1:50 / km)
windtrainer session. Warm up with spin x 6. 4 x 5 min high intensity intervals, with 1 minute rest. Finished with 10min TT