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Training Log Archive: clarky

In the 31 days ending Jul 31, 2011:

activity

time

miles

MTB

17:30:00

234.66

(4:28)

377.65

(2:47)

Gym/Core

6:15:00

1:00:00

Total

24:45:00

234.66

377.65

2:00

0:00

» now

Thursday Jul 28, 2011 #

8 AM

MTB (Aerobic) 30:00 [2] 10.0 km (3:00 / km)

Easy spin to and from work

Wednesday Jul 27, 2011 #

8 AM

MTB (Aerobic+short efforts) 45:00 [2] 10.0 mi (4:30 / mi)

6x30secs@threshold on same time rec

Tuesday Jul 26, 2011 #

8 AM

MTB (Aerobic) 30:00 [2] 10.0 km (3:00 / km)

Easy spin to and from work

Monday Jul 25, 2011 #

7 AM

Gym/Core (Endurance Circuit) 45:00 [2]

Warm up:
-Illiptical 10'

Endurance Circuit:
-Chin ups 2x5 (BW)
-X Chest Press 3x10 (40p)
-KB Close Curls 3x10 (45p)
-KB Swings 2x20 (40p)
-Side Bridge 2x45secs
-SB Twist with 4k MB 2x20 (30p)
-Russian Twists 2x20 (25p)

Cool down:
Drills-H'Trail/Clams 1x20

Sunday Jul 24, 2011 #

10 AM

MTB (Aerobic) 1:30:00 [2] 30.0 km (3:00 / km)

Over Canada Cup course + Mill Valley

Saturday Jul 23, 2011 #

10 AM

MTB (Aerobic + tempo effort) 1:30:00 [3] 30.0 km (3:00 / km)

Aerobic 45' /tempo 30'/cool down 15'
Felt good, strong this morning on ride

Wednesday Jul 20, 2011 #

6 AM

Gym/Core (Endurance Circuit ) 1:00:00 [2]

Tuesday Jul 19, 2011 #

6 AM

MTB (Aerobic + short effort) 1:30:00 [3] 30.0 mi (3:00 / mi)

Aerobic riding including Hawrelak Loop TT x 4 laps:
1.4:50
2:4:49
3.4:51
4.4:50 = (19:20)

Saturday Jul 16, 2011 #

10 AM

MTB (Aerobic + speed hiking) 1:45:00 [3] 30.0 mi (3:30 / mi)

MTB-Easy riding out to Snow Valley
Speed Hiking-5xSnow Valley Hill (20')
MTB-Tempo on way home (30')

Friday Jul 15, 2011 #

6 AM

Gym/Core (Endurance Circuit + Core) 1:00:00 [2]

Warm up:
-Illiptical 10'

Endurance Circuit:
-Chin ups 3x5 (BW)
-X Chest Press 3x10 (40p)
-KB Close Curls 3x10 (40p)
-KB Swings 3x20 (40p)
-Side Bridge 3x45secs
-KB Half Moon on Bosu 3x20 (30p)
-Russian Twists 3x20 (25p)

Cool down:
Drills-H'Trail/Clams 1x20

Thursday Jul 14, 2011 #

6 AM

MTB (Hill Reps) 1:30:00 [3] 30.0 km (3:00 / km)

5xEmily Murphy Hill@2:00 av. per rep

Wednesday Jul 13, 2011 #

6 AM

Gym/Core (Endurance Circuit + Core) 1:15:00 [3]

Warm up:
-Illiptical 15'

Endurance Circuit:
-Chin ups 3x5 (BW)
-X Chest Press 3x10 (40p)
-KB Close Curls 3x10 (40p)
-KB Swings 3x20 (40p)
-Side Bridge 3x45secs
-KB Half Moon on Bosu 3x20 (30p)
-Russian Twists 3x20 (25p)

Cool down:
Drills-H'Trail/Clams 1x20

Tuesday Jul 12, 2011 #

6 AM

MTB 1:30:00 [3] 30.0 km (3:00 / km)

River Valley west including 3xlaps@effort around Hawrelak loop:
1=5:05
2=5:00
3.=5:00
(15:05)

Sunday Jul 10, 2011 #

10 AM

(Illip+Stair machine) 1:00:00 [3]

Illiptical-15'@warm up
Stair Machine-15@effort
Illiptical-5'@recovery
Stair Machine-5'@effort
Illiptical-5'@cool down
10' stretch

Thursday Jul 7, 2011 #

6 AM

MTB (Aerobic + short effort) 1:15:00 [3] 25.0 km (3:00 / km)

Hawrelak/Red Bridge/2xlaps of Hawrelak@effort=13:15

Wednesday Jul 6, 2011 #

6 AM

Gym/Core 1:15:00 [2]

Warm up:
-Illiptical 15'

Endurance Circuit:
-Chin ups 3x5 (BW)
-X Chest Press 3x10 (40p)
-KB Close Curls 3x10 (40p)
-KB Swings 3x20 (40p)
-Side Bridge 3x45secs
-RTW on Bosu 3x20 (35p)
-Russian Twists 3x20 (25p)

Cool down:
-Drills-Hurdle Trail/Clams 1x20

Tuesday Jul 5, 2011 #

6 AM

MTB (Aerobic) 1:30:00 [2] 30.0 km (3:00 / km)

Along River Valley through Riverside trails and golf course.Hip slowly getting better though hurts when pushing on hills, keeping things relatively light

Monday Jul 4, 2011 #

6 AM

Gym/Core (Endurance Circuit ) 1:00:00 [2]

Warm up:
-Illiptical 15'

Endurance Circuit:
-Chin ups 3x5 (BW)
-X Chest Press 3x10 (35p)
-KB Close Curls 3x10 (30p)
-KB Swings 3x20 (30p)
-Side Bridge 3x45secs
-RTW on Bosu 3x20 (25p)
-Russian Twists 3x20 (25p)

Cool down:
-Drills-Hurdle Trail/Clams 1x20

Sunday Jul 3, 2011 #

10 AM

MTB (Aerobic) 2:00:00 [3] 40.0 km (3:00 / km)

River Valley to Terwillegar Park mostly on less technical trail

Saturday Jul 2, 2011 #

11 AM

MTB (Aerobic) 1:45:00 [3] 30.0 km (3:30 / km)

First ride on a bike in over 2 years, felt great to be back on two wheels and will be making it apart of maintaining fitness leading into CDR knowing i can not run at present. Single track through RV to Snow Valley, lacking any technical skills that's for sure

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