Training Log Archive: thoppinIn the 7 days ending Jan 22, 2012:
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Sunday Jan 22, 2012 #
11 AM
Trail Run 1:08:00 [3] 6.88 mi (9:53 / mi) +1500ft 8:12 / mi
shoes: Pearl Izumi Isoseek
Home > sluice box > up enchanted > top of apex > down apex > up pick n'sledge. Nice run, still pretty icy.
Saturday Jan 21, 2012 #
12 PM
Road Bike (LTHR test) 1:29:20 [4] 22.47 mi (3:59 / mi) +2573ft 3:35 / mi
LTHR test - Lookout Hill Climb 22:34 (PR!), avg HR 152. Could pick up a little time in the middle flat section. My HR dropped to 147 in that section. A bit breezy but pretty good conditions, mid 50s.
Note
Lookout Mtn Hillclimb PR - 22:34!
Friday Jan 20, 2012 #
1 PM
Weights 1:00:00 [3]
Spin WU, abs, shoulders.
Thursday Jan 19, 2012 #
12 PM
Spin 1:00:00 [3]
Wednesday Jan 18, 2012 #
12 PM
Weights 40:00 [3]
Back all machines - 4 x 10 single-arm lat (180-200#), 4 x 12 single-arm row (130-140#), 4x12 single-arm pulldown (130-140#). 20 min of mixed abs.
1 PM
Run 45:30 [3] 5.0 mi (9:06 / mi)
10 min WU, 6 x 3min hill climbs (4-8%), with 2 min at 2%, 10 min CD.
Tuesday Jan 17, 2012 #
6 AM
Weights 40:00 [3]
3 of 12 max strength. Legs - 3 x 10 step up with 55#, 3 x 20 hamstring curls (10 one-legged), 3 x 25 calf raises with 35#, 3 x 10 single leg squat (un-weighted). Chest 3 x 15/12 press with 55#, single arm flys with 25#, alternating arm bosu pushups.
5 PM
Spin 1:04:00 [4]
Power pyramids - 5 min at z3, 4min at z4 and 1 min at z5, then back down. 5 min rest then repeat.
Monday Jan 16, 2012 #
9 AM
Trail Run 1:09:04 [3] 6.77 mi (10:12 / mi) +1551ft 8:23 / mi
Chimney gulch