Training Log Archive: donnacifuentesIn the 7 days ending Feb 26, 2010:
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Thursday Feb 25, 2010 #
Ride (Shop Ride) 1:50:00 [4] 50.0 km (2:12 / km)
ahr:27
First shop ride. Great fun. Rode in group B with Richard, Ben and Chris (+ others). Went well and felt great the whole way. Chris helped with my hills and got up Doorknock Terrace in less time than it would normally take me. Did some practice drafting with group. Good fun overall and will join group each week I think.
Tuesday Feb 23, 2010 #
Swim 35:00 [2] 1.6 km (21:52 / km)
Moderate longer swim - no drills, just constant swimming. Arms pretty sore from weekend Tri session.
Running (Shannon's Session) 1:00:00 [4]
Very hot run session with Shannon. 600m warm up + drills, etc. Main set was 4 X 2 times 600m loop (1.2km) with 1 min rest in between. Not sure of times as wasn't wearing stop watch. Note to self - get a dam watch. Very hot and very sore from Monday's sessions but felt good once I was warm.
Monday Feb 22, 2010 #
Running (Troy's Session) 1:00:00 [4]
Lots of warm up drills. Hot day so was worn out before even started the main set!
3 X fast hills
(8 quarter, 8 half and 8 full squats and lunges, followed by the hill run straight away.) Couldn't walk at top of hill and felt like I should spew. Aparently thats what Troy wanted. Jelly legs and spewing. Nice.
Good fun (after it finished of course).
Warm down run and stretches.
3 X fast hills
(8 quarter, 8 half and 8 full squats and lunges, followed by the hill run straight away.) Couldn't walk at top of hill and felt like I should spew. Aparently thats what Troy wanted. Jelly legs and spewing. Nice.
Good fun (after it finished of course).
Warm down run and stretches.
Gym (Stretch Session) 30:00 [1]
Very light stretch session. Worked on lower body and core.
Sunday Feb 21, 2010 #
Ride (Circuit) 1:45:00 [4] 43.0 km (2:27 / km)
Ride Session with Al on his local track. Very hard 9km circuit and had a stitch the whole time. Worked hard to stay with him, holding over 50kph at some points. Could not hold this (obviously) if I was leading...!! However, I'm getting there...slowly.
1 hard lap (16:15)
1 slow recovery lap
1 hard lap (15:45)
1 slow recovery lap.
Would not work this hard if I was out on my own. Shannon, you should be very happy with how hard I'm working in preparation for this tri...!
By the way, you should watch out - Al is getting very quick on the bike. He might beat us in the TT at Maloolaba (well me for sure....!) ha ha.
1 hard lap (16:15)
1 slow recovery lap
1 hard lap (15:45)
1 slow recovery lap.
Would not work this hard if I was out on my own. Shannon, you should be very happy with how hard I'm working in preparation for this tri...!
By the way, you should watch out - Al is getting very quick on the bike. He might beat us in the TT at Maloolaba (well me for sure....!) ha ha.
Saturday Feb 20, 2010 #
Triathlon 1:30:00 [5]
Warm up swimming (drills and 200m)
4 X Race Pace (faster than race pace in some spots) Tri's.
200m Swim
4km Ride
500m Run
Concentrated on fast transitioning and worked hard to stay in front of Sam and Richard.
I won the day....!!! (Shannon still owes me a coffee for beating Richard - hint hint).
Worked very hard and really enjoy the short sharp tri's. Any longer and would not be able to go as fast. Had heaps of fun.
4 X Race Pace (faster than race pace in some spots) Tri's.
200m Swim
4km Ride
500m Run
Concentrated on fast transitioning and worked hard to stay in front of Sam and Richard.
I won the day....!!! (Shannon still owes me a coffee for beating Richard - hint hint).
Worked very hard and really enjoy the short sharp tri's. Any longer and would not be able to go as fast. Had heaps of fun.