Training Log Archive: OLIn the 31 days ending Jul 31, 2011:
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Sunday Jul 31, 2011 #
Run - outside 1:43:32 [3] 17.62 km (5:53 / km)
ahr:144 slept:7.5 shoes: Asics SpeedStar
Easier pace. worked on form (high knees, landing under body)
8:56/mile, 133 hr
9:09/mile, 142 hr
9:17/mile, 144 hr
9:31/mile, 144 hr
9:27/mile, 140 hr
10:00/mile, 143hr
9:09/mile, 148 hr
9:45/mile, 148 hr
9:22/ mile, 141 hr
9:13/mile, 150 hr
10:00 mile, 154hr (1.56 km) (Raelert Hill Drills up the stairs)
Felt good. Slower pace good for pace control.
Friday Jul 29, 2011 #
Crossfit 12:00 [4]
slept:7.0 weight:168lbs
Front Squat 135/95
Push Jerk 135/95
Toes to Bar
Swim - pool 40:00 [1] 1.8 km (22:13 / km)
4x200 pull
1x200 kick
Thursday Jul 28, 2011 #
Cycling - trainer (gym) (TABATA) 30:00 [5] 14.6 km (2:03 / km)
ahr:139 max:165 slept:6.0 weight:168lbs
2 x TABATA with 6 min rest
Tried to keep watts above 450 to 500
Tried to keep RPM above 120.
I think this set was better than last weeks?...
Wednesday Jul 27, 2011 #
Run - Treadmill (4x5 ) 32:00 [5] 3.8 mi (8:25 / mi)
ahr:151 max:172 slept:6.0 weight:167lbs shoes: Asics SpeedStar
4x5 min with 2 min recovery efforts at level 8.1 to 8.4 at 2.4% incline
Crossfit 8:47 [5]
ahr:151 max:170
50 x 4lb thrusters
50x 16kg kettle bell swings
Swim - pool (400s) 1:20:00 [4] 4.0 km (20:00 / km)
6x400 at IM pace (6:27, 6:25, 6:22, 6:17, 6:17, 6:17)
2x400 wd
Calves started to cramp at number 4.
Couldn't do a full w.d. (short 400m)
Happy about my times though. I could feel my stroke leaving me on the last one.
Monday Jul 25, 2011 #
Crossfit 8:07 [5]
ahr:158 max:170
9 Hang Power Clean (95 lb)
12 Box Jumps 36"
15 KB Swings 44lbs
Probably could have done heavier on the cleans, but I haven't done much S&C lately.
Cycling - Road bike hills 4:00:00 [5] 112.0 km (2:09 / km)
ahr:134 max:167 slept:7.0 weight:168lbs
around Legends, RRD 223, and RRD 224.
Legs were tired during the ride. I should have ran after but wouldn't have had time.
POOR NUTRITION today (NO endurolytes, Tims soup,)
Saturday Jul 23, 2011 #
Strength, Core, Stretch 15:00 [3]
slept:6.0
OHS work.
Friday Jul 22, 2011 #
Cycling - Trainer (fluid) 3:00:00 [2] 77.0 km (2:20 / km)
ahr:111 max:123 slept:7.0 weight:163lbs
Did 2.5 at home then went MP, did another 30 min and straight into a run on the treadmill.
Legs were tired. Couldn't get my HR up. Took about 90 minutes to start feeling good.
Run - Treadmill (TRANSITION run) 1:00:00 [4] 6.83 mi (8:47 / mi)
ahr:148 max:161 shoes: Asics SpeedStar
2.5% incline (8:27 to 8:00 per mile pace)
Thursday Jul 21, 2011 #
Cycling - Time Trial bike long 5:03:42 [5] 164.31 km (1:51 / km)
ahr:139 max:153 slept:6.0 weight:168lbs
-I just rode hard as long as I could. I didn't start feeling good until an hour and a half. tried to keep RPM above 90. tailwind home.
-avg RPM 90
-avg KM/H 32.5
best ride in a long time.
Nutrition:
-Gel every 45 min
-2 bars
-1 GU chomps
2 bottles Carbo pro (with Ironman Perform)
1 bottle Ironman perform
2 bottles Hammer Fizz
Run - outside (TRANSITION RUN) 1:08:00 [4] 13.38 km (5:05 / km)
ahr:155 max:161 shoes: K-Swiss Kwicky Blade
first three miles were pretty much downhill. Still happy with the splits.
7:42/mile, 145hr
7:51/mile, 155hr
7:47/mile, 154hr
8:12/mile, 155hr
8:34/mile, 158hr
8:15/mile, 157hr
8:32/mile, 158hr
8:28/mile, 158hr
8:16/mile, 160hr (500m)
Tuesday Jul 19, 2011 #
Cycling - trainer (gym) (TABATA) 30:00 [5] 15.0 km (2:00 / km)
ahr:133 max:163 slept:7.0 weight:168lbs
8x 20:10 TABATA
6 min spin
8x 20:10 TABATA
6 min spin
Legs were sluggish. I can tell I haven't been doing CFE stuff.
Strength, Core, Stretch (YOGA) 1:15:00 [4]
Needs some work.
Monday Jul 18, 2011 #
Swim - pool (400s) 1:30:00 [4] 4.4 km (20:27 / km)
slept:7.0 weight:168lbs
6x400e on 7:00 holding 6:28s
(went out a bit slower on the 200 split and then came back stronger, not faster (3:10-3:13 for the first 200. Felt better overall for this set, except for the last one)
400 kick
6x100 as 50y/50k
Saturday Jul 16, 2011 #
Cycling - Time Trial bike long 5:00:00 [4] 150.0 km (2:00 / km)
ahr:128 max:151 slept:7.0 weight:168lbs
Rode with Anne and Brian. Tried to keep up with Brian at times, but he would leave me on hills. I was pretty sore and tired to start too.
*Need to ride with faster riders*
Run - outside (TRANSITION RUN) 50:24 [4] 9.62 km (5:14 / km)
ahr:149 max:158 shoes: Asics SpeedStar
8:11/mile, 139hr
8:16/mile, 147hr
8:18/mile, 153hr
8:17/mile, 151hr
9:20/mile, 150hr
8:16/mile, 156hr, (1.57mile)
Good back to back hard days.
Going to take tomorrow off and skip the long run. Maybe go for a walk or light ride.
Friday Jul 15, 2011 #
Cycling - Time Trial bike long 4:45:00 [4] 147.5 km (1:56 / km)
ahr:137 max:151 slept:6.0 weight:168lbs
I just rode as hard as I could, trying to hold HR at 140.
Very windy day.
Run - outside (TRANSITION RUN) 1:03:00 [4] 12.03 km (5:14 / km)
ahr:148 max:156 shoes: Asics SpeedStar
8:17/mile, 149 hr
8:29/mile, 150hr
8:25/mile, 148hr
8:24/mile, 151hr
8:32/mile, 149hr
8:45/mile, 152hr
4:20, 753meters.
Ran 1 mile, rest for 30 seconds.
Thursday Jul 14, 2011 #
Run - Treadmill (KM repeats) 33:00 [5] 3.6 mi (9:10 / mi)
ahr:150 max:170 slept:6.0 weight:166.5lbs shoes: Asics SpeedStar
5 min w.u.
4x 5min (at 7.5 up to 8.0mph) with 2 min rest
Sluggish to start.
Maybe not long enough of a w.u. Felt ok once I got going. Maybe could have gone a bit faster for each interval. HR was around 157-160 for the first one, then up to 170 for the last one.
Crossfit 7:12 [5]
ahr:158 max:170
50 double unders
21 x 16kg kettle bells
12 x 65 lb OHS.
Maybe could have gone heavier on the OHS.
Wednesday Jul 13, 2011 #
Swim - pool (100s) 45:00 [5] 1.8 km (25:00 / km)
slept:6.5 weight:168lbs
5x100e on 2:00 holding 1:28s
50 eZ
4x100e on 2:00 holding 1:26's
50ez
3x100e on 2:00 holding 1:24's
50 ez
-tough set. was splitting 39's, 40's, on the last 3x100s.
-
Cycling - Time Trial bike warm up/down 40:00 [3] 20.0 km (2:00 / km)
ahr:130 max:145
About 4km w.d after
Cycling - Time Trial bike (TIME TRIAL) 31:30 [5] 20.0 km (1:35 / km)
ahr:162 max:167
Held back on the first half. Pushed it coming back.
Avg 38km/h. Not sure of cadence. Felt good after too.
Able to hold my HR relatively high and not fatigue too much (Low end Z4)
Tuesday Jul 12, 2011 #
Cycling - trainer (gym) intervals (CFE Short intervals) 50:00 [5] 25.0 km (2:00 / km)
ahr:143 max:165 slept:7.0 weight:168lbs
4 x 1k, spin/rest 1:30, hold within 3-5 seconds, 5 min spin,
4 x 2k, spin/rest 2:00, hold within 3-5 seconds
5 min w.d.
CFE Sprinting is weak.
I couldn't get my HR above 165 for very long.
Tired to hold RPM above 110, tried to keep Watts at 340+
Crossfit 16:39 [5]
ahr:150 max:169
50 Thrusters 45#
40 Hand-Release Push ups
30 KB Swings 1.5/1 pood
20 Burpees
10 Pull ups
Row 1000m
Hard, pushed through. Didn't have the speed but had the heart on this one.
Monday Jul 11, 2011 #
Swim - pool (400s) 1:30:00 [4] 4.0 km (22:30 / km)
slept:7.0 weight:168lbs
-2 warm up free
6 x free on 7:00
-(6:30, 6:30, 6:26, 6:25, 6:24)
-tried to keep SR down (17 to 18) and swim even spliting (3:13 1st 200)
1 swim down
1 mixed IM work
Saturday Jul 9, 2011 #
Run - Treadmill long 2:00:00 [4] 13.4 mi (8:57 / mi)
ahr:155 max:167 slept:8.0 weight:168lbs shoes: K-Swiss Kwicky Blade
Did 9:15 / 0:45 rest at 6.6mph at 2.5% incline. HR around 158-160
Last 40 min was at 6.7, 6.8, 6.9, 7.0mph HR in 165 hr
Swim - pool (400s) 1:00:00 [3] 2.4 km (25:00 / km)
5x 400 e at 1/2 IM pace.
(6:35, 6:30, 6:26, 6:25, 6:32)
Went at a smooth pace, didn't push too hard. My adducotrs started to cramp around half way so had to control the pace. Under nourished for sure on this swim.
Friday Jul 8, 2011 #
Swim - pool (100s) 40:00 [4] 1.5 km (26:40 / km)
10x100 free on 2:00, holding sub 1:30
Could only hold 1:31s for the first 5. Took a 2 min break then was able to do the last 5 on 1:28s.
Not a good swim today.
Could be from working 36hrs (teaching, 24hr shift)?
Crossfit (ANNIE) 6:00 [4]
Double Unders
Sit ups
Thursday Jul 7, 2011 #
Crossfit 18:20 [5]
ahr:158 max:170 slept:7.0 weight:168lbs
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 30 lb.
Wednesday Jul 6, 2011 #
Run - Treadmill intervals 35:00 [4] 3.5 mi (10:00 / mi)
ahr:150 max:165 weight:168lbs shoes: Asics Gel Trainer 1
4x 3 min at 9.0pmh with 3 min recovery (2.5% incline)
Supposed to swim in AM and run in PM but had to work all day, and work a trade at night.
Crossfit 15:00 [3]
5-4-3-2 of back squats (got up to 185)
good mornings.
Tuesday Jul 5, 2011 #
Cycling - Road bike 1:30:00 [3] 40.0 km (2:15 / km)
Monday Jul 4, 2011 #
Cycling - Time Trial bike 3:20:00 [5] 108.0 km (1:51 / km)
ahr:138 max:161 slept:7.0 weight:169lbs
-30 min spin in easy gear
-4x20 min as 15 in Z3 (145-150hr) and 5 in z4 (150-155) with 10 min spin between
- 30 min spin, attacking into the wind, low profile, maintaining on the hills.
-avg cadence 92, avg speed 32.5km/h. STRONG headwind home.
I could NOT get my HR up for the life of me. Legs were pretty sore from saturday's run as well as the crossfit. Also tired from lack of sleep. Cheer lead all day yesterday.
Run - outside (TRANSITION) 41:37 [4] 8.0 km (5:12 / km)
ahr:152 max:159 shoes: K-Ruuz
8:20/mile, 150HR
8:12/mile, 158HR
8:35/mile, 154HR
8:24/mile, 153HR (1.54km)
Took 30secs rest after each mile marker.
Started off easier this time. Much better run than last weeks. Struggled at bit at times, focused on maintaining technique.
Saturday Jul 2, 2011 #
Crossfit (FILTHY FIFTY) 22:53 [5]
ahr:157 max:171 slept:7.0 weight:168lbs
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
I am WEAK! I need to do more cfe s&c training.
Plus, my L medial knee is tight again.
Need to do yoga, stretch, nutrition watch and stretngthen my legs.
Run - outside long 2:00:00 [4] 14.0 mi (8:34 / mi)
ahr:153 max:160 shoes: Asics SpeedStar
8:09, 148HR
8:54, 151
8:10, 151
8:41, 151
7:40, 149
8:27, 157
8:38, 154
8:29, 155
8:42, 154
8:12, 158
8:14, 155
8:16, 160
8:24, 158
8:19, 160
Friday Jul 1, 2011 #
Swim - pool 40:00 [5] 2.0 km (20:00 / km)
slept:7.0
First one was a bit of a warmup (6:40)
the next 4 I pushed a good tempo, faster times than expected.
I should have started a bit slower and will for the next time if there are more than 5x400's. Over all stroke felt good. Stroke rate was up a bit (19)
(6:22, 6:22, 6:19, 6:19)