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Training Log Archive: OL

In the 31 days ending Oct 31, 2011:

	activity	#	time	miles		km		+m
	Swim - pool	9	7:20:00	12.3	(35:46)	19.8	(22:13)
	Cycling - Trainer (fluid)	4	3:55:00	68.66	(3:25)	110.5	(2:08)
	Crossfit	12	3:08:37	4.23		6.8
	Run - Treadmill	4	2:02:00	12.9	(9:27)	20.76	(5:53)
	Cycling - trainer (gym)	3	1:49:20	31.94	(3:25)	51.4	(2:08)
	Cycling - Road bike	1	1:12:13	21.13	(3:25)	34.0	(2:07)	81
	Strength, Core, Stretch	2	1:10:00
	Run - outside	1	57:00	6.21	(9:10)	10.0	(5:42)
	Run - Track	1	27:40	3.63	(7:38)	5.84	(4:44)
	Total	34	22:01:50	161.0		259.1		81
averages - sleep:6.9 weight:171.2lbs

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Monday Oct 31, 2011 #

9 AM

Cycling - trainer (gym) 30:00 [2] 13.0 km (2:18 / km)
ahr:125 max:134 slept:6.0 weight:173lbs

30 min w.u. on bike.
WOrkout at Kinsmen today

Crossfit 23:46 [5] 2.0 km (11:53 / km)
ahr:169 max:178 shoes: Gel Nimbus 12 - Asics

["Zombie complex" – barbell power clean / push press / 5 rep back squat / thruster behind the neck – back to deck 10 push ups on barbell then 16 lateral jumps over barbell.]

5 Zombie complex 95/65 (bar may not support body during push ups with 10 lb plates)
400 m run
4 Zombie complex
400 m run
3 Zombie complex
400 m run
2 Zombie complex
400 m run
1 Zombie complex
400 m run

10 AM

Swim - pool 1:00:00 [3] 2.9 km (20:41 / km)

600 w.u.
5x200 pull on 3:40 (hold 3:20-3:23)
16x50 as 4x (25y/25e) , 4x (25k/25e), 4x 25t/25e, 4x 50e, Descend 1-4
3x200 kick

Friday Oct 28, 2011 #

Swim - pool (6x200s) 40:00 [4] 2.0 km (20:00 / km)
slept:6.0 weight:170lbs

2x200 e w.u.
6x200 e on 3:30, holding under 3.09.
2x200 e pul w.d.

Thursday Oct 27, 2011 #

6 AM

Crossfit (RAMPART) 23:27 [5]
ahr:151 max:171 slept:6.0 weight:173lbs

4 RFT

5 HSPU
6 DL 175lb
12 burpees
18 ring push ups
24 box jumps

Wednesday Oct 26, 2011 #

8 AM

Cycling - Trainer (fluid) (3x10 min) 1:05:00 [5] 30.0 km (2:10 / km)
ahr:150 max:168 slept:8.0 weight:171lbs

20 min w.u. (10 ride, 4x1 min climbing drills)

3x10 min with 5 min recovery
-try to hold 32-33km/h, try to hold watts at 260-280.

-HR was pretty high for this set. I would always start to feel acid build up around 5 minutes into the set.
-Good set otherwise, need more.

Tuesday Oct 25, 2011 #

9 AM

Run - Track (TOSH) 27:40 [5] 5.84 km (4:44 / km)
ahr:158 max:179 slept:6.0 weight:170.2lbs shoes: Gel Nimbus 12 - Asics

1 mile w.u. on treadmill (only at level 6.5 and I was dying!)

Run 3 x (200m + 400m + 600m) 1:1 work to rest ratio

(0:45, 1:40, 2:40)

hard set. Not sure how my foot is going to feel tomorrow. Need to work on technique and once my foot gets better, I'm going to have to start from zero on the long runs.

10 AM

Crossfit 5:38 [4]
ahr:143 max:156

50-40-30-20-10 of
double unders
sit ups.

Back was still sore so took it easy on the situps.

Monday Oct 24, 2011 #

8 AM

Strength, Core, Stretch 30:00 [2]

General strength and conditioning.

bench, KB, GHD, GHD situps, thrusters,

9 AM

Swim - pool (IM, kick work) 50:00 [2] 2.0 km (25:00 / km)
weight:169.8lbs

250 free
250 back
12x75 (25 kick, 25e, 25 form)
8x 100 (50 t kick/50 t swim)
100 ez

Sunday Oct 23, 2011 #

9 AM

Cycling - trainer (gym) intervals (2 min ) 46:00 [5] 22.5 km (2:03 / km)
ahr:147 max:170 slept:8.0 weight:172.6lbs

10 min w.u.
6 x 2 min with 4 min recovery

Tried to hold 400watts at 100 rpm at level 16.
Probably could have spun at 114, level 15 and got 400 watts.

Saturday Oct 22, 2011 #

5 AM

Swim - pool (200's) 30:00 [4] 1.5 km (20:00 / km)
slept:6.5 weight:173.6lbs

2x200 w.u on 4:00
5x 200 on 3:30 (at pace, holding 3:00 to 3:05)
100 back

-good set. Able to hold 17-18 strokes per 25. will have to get these down to 2:55s, or add more 200s later on.

5 PM

Crossfit 28:00 [5] 4.0 km (7:00 / km)
ahr:163 max:175 shoes: Gel Nimbus 12 - Asics

4 rounds of:
235m run
25 pull ups
235m run
25 push ups
235m run
25 situps
235m run
25 squats

-weak at pull ups. Need some work
-tasted iron on this one.

Friday Oct 21, 2011 #

6 AM

Run - Treadmill (LACTATE SHUFFLE) 30:00 [5] 3.18 mi (9:26 / mi)
ahr:157 max:178 slept:7.0 weight:173.8lbs shoes: Gel Nimbus 12 - Asics

5 min w.u.

2.3% incline, 7.5 speed

5min/ 2:30 rest
6min/ 3:00 rest
7min

-Hard set. I felt really heavy in the legs. Might have been the shoes or the 10lbs I have put on!
-Can tell that I haven't been doing any running. But, I need to rest my foot.

Thursday Oct 20, 2011 #

6 AM

Crossfit 4:50 [4]
ahr:155 max:164 slept:8.0 weight:174lbs

Three rounds for time of:
105 pound Overhead squat, 10 reps
50 Double-unders

Had a crappy skip rope.

Swim - pool 1:00:00 [3] 2.2 km (27:16 / km)

4x250 IM order
4x200e pull with paddles and buoys
8x25s on 0:10 Rest, holding 16-18 seconds.

Need to do more sprint work. 25's should be at 15sec.

200 kick

Need to do more kick work.

Wednesday Oct 19, 2011 #

11 AM

Cycling - Road bike 1:12:13 [3] 34.0 km (2:07 / km) +81m 2:06 / km
ahr:136 max:157 slept:8.0 weight:172lbs

Road bike ride. Windy and cold to start.

Left quad pinches and sore when I start off with my RPMs too high.

Tuesday Oct 18, 2011 #

5 AM

Crossfit 10:00 [3] 0.8 km (12:30 / km)

Run 200 meters
7 Muscle-ups
Run 200 meters
7 Handstand push-ups
Run 200 meters
30 second L-sit hold
Run 200 meters
20 One legged squats

was supposed to be 5 rounds but I didn't read that part. Lol.
Felt good to do some gymnastics stuff, even though I'm bad at it. had to jump up into the muscle ups. couldn't hold 30 second L sits.

6 AM

Swim - pool 1:00:00 [3] 3.0 km (20:00 / km)

4x250 Im order drill
300 free drill
12x50 on 55 holding 44s.
400 kick with flipps
8x50 on 50 holding 41's.

Monday Oct 17, 2011 #

1 PM

Crossfit (LINDA) 17:02 [3]
ahr:137 max:155 slept:9.0 weight:172lbs

10! of

185lb deadlift (1.1 BW)
135lb bench press (0.80 BW)
95lb cleans (0.56 BW)

could have used more weight on bench and cleans

Saturday Oct 15, 2011 #

12 PM

Run - Treadmill 35:00 [4] 3.5 mi (10:00 / mi)
ahr:146 max:173 slept:4.0 weight:170lbs shoes: Asics SpeedStar

10 min w.u.

10 x 0:30 with 2 min recovery between.
(2.5% incline, starting at 10.0 getting up to 11.0)

Foot was sore to start. Kind of got better.

Crossfit 16:22 [5]
ahr:153 max:171

9 x 135lb back squat
1000m row
15 x 115lb back squat
750m row
21 x 95lb back squat.
500m row

Pushe pretty good on the row. Had to run between exercises as they were far apart.

Friday Oct 14, 2011 #

9 AM

Cycling - Trainer (fluid) (1 HOUR WATT TEST) 1:10:00 [4] 30.5 km (2:18 / km)
ahr:146 max:161 slept:6.0 weight:172lbs

10 min w.u.

1 hour trying to hold highest watts. Tried to hold 31km/h speed
With that came:
239 avg watts, 259 max watts.

53 and 4th easiest cog
This will be a staple set for me throughout the year.
Legs got really tired at the 30 min mark.

Thursday Oct 13, 2011 #

6 AM

Swim - pool 1:30:00 [3] 4.0 km (22:30 / km)
slept:7.0 weight:172lbs

400e
400k
12x50 as 25 drill/25 swim (body position drills)

5x200 e on 3:30 (held 3:02 to 3:03 for all. Felt good)
1000 kick with flipps

800 drill work (e,y,t)

Wednesday Oct 12, 2011 #

4 PM

Crossfit 15:16 [4]
ahr:149 max:163 slept:7.0 weight:172lbs

Slept in again. Still tired in the mornings

5 rounds of:

15 pushups
15 situps
15 air squats
15 double unders

Foot was sore during skipping, tailbone also sore.

Tuesday Oct 11, 2011 #

5 AM

Crossfit 14:00 [4]
ahr:151 max:159 slept:7.0 weight:174lbs

Ate too much the last few days. Feeling fat. Need to watch quantity.

10! (10, 9, 8…3, 2, 1 reps) for time of:

Power Clean, 105 pounds
Chest-to-Bar Pull ups
KB Swings, 24kg

Monday Oct 10, 2011 #

8 AM

Cycling - Trainer (fluid) (2 min TTs) 40:00 [5] 20.0 km (2:00 / km)
ahr:137 max:162 slept:8.0 weight:170lbs

CFE set:

10 min w.u.
5x 2:00 at TT pace with 4:00 recovery between.

legs were really tired. Tried to keep 35km/h on the sets.
Will need to get that up to 38km/h in the future.

Sunday Oct 9, 2011 #

9 AM

Run - outside 57:00 [4] 10.0 km (5:42 / km)
ahr:150 max:168 slept:5.0 weight:170lbs shoes: Asics Gel Trainer 1

Easy run in the river valley with Running Room.
I was dying! So hard, and my legs were tired and sore.
HR has been really high when running.

Saturday Oct 8, 2011 #

12 PM

Cycling - Trainer (fluid) (3x 5km) 1:00:00 [5] 30.0 km (2:00 / km)
ahr:145 max:161 slept:6.0 weight:169lbs

15 min w.u.
3 x 5km (9:12, 9:11, 9:13) on rest til 15 min interval.

tried to keep at 33km/h.
HR avg on the intervals was 157-161 average.

Friday Oct 7, 2011 #

6 AM

Strength, Core, Stretch (Squat work) 40:00 [4]
slept:6.5 weight:170lbs

front squats: 8-6-5-4-3 reps working up to 115lbs
overhead squats: 6-4-3-3 reps working up to 95 lbs

3 rounds of:
3 squats (185lbs)
5 x 36" box jumps
7 kipping pull ups.

Bit of TRX core work and stretching to finish

7 AM

Swim - pool 20:00 [2] 0.8 km (25:00 / km)

300 y drill
200 IM
300 t work.

Thursday Oct 6, 2011 #

4 PM

Run - Treadmill (MILE repeats) 32:00 [3] 3.5 mi (9:09 / mi)
ahr:152 max:177 slept:7.0 weight:170lbs shoes: Asics SpeedStar

10 min w.u. (138avg HR)
2x1 mile on 4:00 rest (2.5% incline at level 8.5)

Could have pushed through 3, but I don't want to aggravate my plantar too much.

Wednesday Oct 5, 2011 #

5 AM

Swim - pool intervals (200 repeats) 30:00 [4] 1.4 km (21:26 / km)
slept:7.5 weight:168lbs

2 x 200 w.u. on 4:00 (held 3:30s)
5x200 on 0:30 rest (held 3:02 to 3:04, (3:09 first one))

Good main set. Not the best in terms of fatigue, but good times.
Stroke count is too high (18 to 19)

Probably need some video work. Was concentrating on front of catch)

Tuesday Oct 4, 2011 #

12 PM

Cycling - trainer (gym) (1 km repeats) 33:20 [5] 15.9 km (2:06 / km)
ahr:134 max:166 slept:8.0 weight:169lbs

15 min w.u.
6x 1 km (1:40) with 1:00 min rest.

-tried to hold RPM at 104 and wattage at 370.

Legs were really tired, but not dead. Still trying to break into hard work easier.

1 PM

Crossfit 18:38 [5]
ahr:146 max:169

Skill Work:

50 Pistols
50 Turkish Get ups, 25 R/L (use difficult but manageable weight)
-(tough. I am bad at both of these. Pistols have dimished in skill level)

For time:

100 Double Unders
100 Hand Release Push Ups (hard!)
100 Air Squats

Monday Oct 3, 2011 #

10 AM

Run - Treadmill (TABATA) 25:00 [5] 2.72 mi (9:12 / mi)
ahr:149 max:175 slept:7.0 weight:169lbs shoes: Asics SpeedStar

Been very tired the last few days. Sleeping in when I want to get up an train.

10 min w.u
8x 20:10 at 12%, level 8.0
10 min w.d.

Tough set, good to get running fast again though.

11 AM

Crossfit 11:38 [4]
ahr:158 max:176

10 pulls ups
20 dips (supposed to be ring dips)
30 2 foot box jumps
40 toes to bar
50 double unders
60 burpees.

Tough set. Didn't go all out, but just enough to finish. Nearly died on the burpees. I'm out of crossfit shape.

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