Training Log Archive: artsosaIn the 7 days ending Dec 18, 2011:
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Sunday Dec 18, 2011 #
12 PM
run (long run) 1:30:00 [3] 10.75 mi (8:22 / mi) +169ft 8:15 / mi
ahr:142 max:148
long run went a little better. Hr is not drifting as much but it is still elevated for the pace. I start to feel fatigue at about the 1hr mark.
stretching/core/stretch cords 50:00 [3]
still sore from lifting wednesday
Saturday Dec 17, 2011 #
11 AM
bike 2:20:00 [3] 43.0 mi (18.4 mph)
no wattage as computer hadn't been charged and it died about 8min. in to the ride. Distance and time is guesstimate. Felt better after about 40min and came back much faster. fitness is starting to slowly come back.
Friday Dec 16, 2011 #
8 AM
swim 45:00 [3] 1.3 mi (34:37 / mi)
24hr fitness gym
4x450 SKPS
200 w/d
4x450 SKPS
200 w/d
Thursday Dec 15, 2011 #
9 AM
run (speed run) 55:00 [4] 7.02 mi (7:50 / mi)
ahr:149 max:179
feeling sore from lifting last night for the first time since the end of September. did 5x3min speed session, started off at sub 7min and went down to low 6min pace. wasn't pushing it and felt o.k. Legs felt very heavy and tired and Hr really drifted.
9 PM
bike 55:00 [3] 18.0 mi (19.6 mph)
computrainer still not working properly. So just used the garmin to display some watts while riding the P3 with Quarq. Did some intervals 5x3min w/ 3min RI. went from 240 or so to 260+. felt better with each interval. nothing too hard but working. trying to get back into it slowly. No HR data
Wednesday Dec 14, 2011 #
8 AM
swim 50:00 [3] 1.5 mi (33:20 / mi)
24hr fitness
4x400 skps
4x200 skps
100 c/d
4x400 skps
4x200 skps
100 c/d
9 PM
weights 30:00 [3]
Tuesday Dec 13, 2011 #
8 AM
run (moderate run) 1:04:00 [4] 7.8 mi (8:12 / mi)
the Hr data got erased somehow. Oh well the Hr is still drifting. was running low 8's then in the last 1.5 to 2 miles I increased the speed to sub 7 and then did the last .75 or so at about 5:50 pace.
9 PM
bike (tempo bike) 1:00:00 [3] 20.0 mi (20.0 mph)
CT is not working properly. I don't get any speed on it and I can't calibrate it. So I just rode it like that. I did 5x3min with 3min RI. Increased the effort. Didn't have any wattage displayed. I was working at a good pace but not too hard.
Monday Dec 12, 2011 #
8 AM
swim 45:00 [3] 1.4 mi (32:09 / mi)
24hr fitness gym
4x500 SKPS
200 w/d
4x500 SKPS
200 w/d