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Training Log Archive: lionbeach

In the 7 days ending Mar 7, 2010:

activity # timemileskm+m
  MTB6 14:45:00 220.59(4:01) 355.0(2:30) 950
  swim6 5:15:00 9.94(31:41) 16.0(19:41)
  run4 5:00:00 38.53(7:47) 62.0(4:50) 250
  Shindo1 1:30:00
  Total17 26:30:00 269.05 433.0 1200
averages - sleep:7.3 weight:60.7kg

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MoTuWeThFrSaSu

Sunday Mar 7, 2010 #

8 AM

run (endurance) 2:10:00 [3] 26.0 km (5:00 / km) +150m 4:52 / km
ahr:143 max:173 slept:7.0 weight:60kg

good long run although roads were pretty iced and first hour was really cold, felt solid throughout!
12 PM

swim (endurance) 1:00:00 [3] 3.0 km (20:00 / km)

200free-100kick-200IM-100kick-4x500(free, pull, pull+pad, pull+pad+band)
100kick-200IM-100easy CD
3 PM

MTB (recovery) 1:40:00 [2] 35.0 km (2:51 / km)

good recovery ride to end a great training week!

Saturday Mar 6, 2010 #

Shindo warm up/down 1:30:00 [1]

10 AM

MTB (endurance) 5:00:00 [3] 125.0 km (2:24 / km) +600m 2:21 / km
ahr:144 max:166

great long ride in varying and windy conditions (sunny, snow, sunny). Steady to moderately hard with a few "traffinc induced sprints". Probably best feeling ever on such a long ride! Maybe IPA on Friday night was a great carb loading :) nutrition for the ride was 1,5L H2O, 2dl caffeine drink, 1 banana and snickers bar
C • IPA! 1
3 PM

run (t-run) 20:00 [4] 4.0 km (5:00 / km)
ahr:153 max:170

transition run off the bike 10x1min FAST/1min easy, legs felt great

Friday Mar 5, 2010 #

8 AM

swim ("recovery") 45:00 [2] 2.0 km (22:30 / km)

500WU-5x200 free w/ band+pull+paddles-100kick-200IM-100kick-100CD
felt good throughout

Thursday Mar 4, 2010 #

8 AM

MTB (tempo) 2:03:00 [3] 50.0 km (2:28 / km) +350m 2:23 / km

great tempo ride on MTB in extremely crappy conditions, iced roads, snow from every direction, got angry at quite few drivers made for even better workout
12 PM

swim (tempo) 1:00:00 [3] 3.0 km (20:00 / km)

midday swim straight from school 500WU-25x100(free, pad+pull, varying every 5th 100)-100CD
2 PM

run (tempo) 1:15:00 [3] 16.0 km (4:41 / km) +100m 4:33 / km
ahr:147 max:158 slept:8.0 weight:61kg

good progressive tempo run in crappy snow/ice-filled roads,

Wednesday Mar 3, 2010 #

2 AM

swim (endurance) 1:00:00 [3] 3.0 km (20:00 / km)

straigth after riding 3x1K descending pace- 200CD
10 AM

MTB (endurance) 4:00:00 [3] 100.0 km (2:24 / km)
slept:7.0 weight:61kg

long ride in crazy weather

Tuesday Mar 2, 2010 #

12 AM

swim (threshold) 1:00:00 [3] 3.0 km (20:00 / km)

60x50free with middle 40 HARD
4 AM

MTB (tempo) 1:32:00 [3] 35.0 km (2:38 / km)

crazy weather riding with a 45min very hard TT effort
8 AM

run (threshold) 1:15:00 [4] 16.0 km (4:41 / km)

crazy snowing so run warm-up 25min to pool treadmill then 4x5min very fast on treadmill with 1min easy running recovery, CD back home

Monday Mar 1, 2010 #

2 PM

MTB (recovery) 30:00 [1] 10.0 km (3:00 / km)

mellow recovery spin
3 PM

swim (recovery) 30:00 [3] 2.0 km (15:00 / km)

recovery swim

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