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Training Log Archive: OL

In the 31 days ending Mar 31, 2012:

activity # timemileskm+m
  Cycling - Trainer (fluid)7 16:30:00 285.96(3:28) 460.2(2:09)
  Swim - pool9 8:10:00 14.45(33:55) 23.25(21:05)
  Run - Treadmill5 5:38:34 36.8(9:12) 59.23(5:43)
  Run - outside2 3:44:01 23.22(9:39) 37.38(6:00) 208
  Strength, Core, Stretch3 55:00
  Crossfit5 43:02
  Cycling - trainer (gym)1 30:00 9.32(3:13) 15.0(2:00)
  Run - Track1 15:00 1.5(10:00) 2.41(6:13)
  Total31 36:25:37 371.25 597.47 208
  [1-5]29 35:10:37
averages - sleep:7.2 weight:172.3lbs

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Friday Mar 30, 2012 #

6 AM

Crossfit 10:00 [3]
slept:7.0 weight:176lbs (sick)

21-15-9 reps of:

135lb back squat
28kg KBs

Strength, Core, Stretch 20:00 [3]

TRX work, supermans, hollow rock, ham curls, leg extensions.

Monday Mar 26, 2012 #

9 AM

Swim - pool (100s) 1:00:00 [4] 3.0 km (20:00 / km)
slept:7.0 weight:172lbs

6 x 200 w.u. on 4:00, (3:30s)

8 x 100e on 1:45 holding 1:30;s

5 x 200 w,d.

Sunday Mar 25, 2012 #

8 AM

Run - outside long 1:50:00 [3] 18.0 km (6:07 / km) +87m 5:58 / km
ahr:144 max:175 slept:7.0 weight:172lbs shoes: Gel Nimbus 12 - Asics

long run for the week.
Started off really slow. Legs were dead and it took a while to get going.

Saturday Mar 24, 2012 #

6 PM

Swim - pool (7 x 400) 1:15:00 [4] 4.0 km (18:45 / km)
slept:6.0 weight:173lbs

2 x 400 w.u.
7 x 400 on 6;50, holding 6:25 to 6:30
1 x 400 form w.d

swam with garmin.

Friday Mar 23, 2012 #

5 PM

Cycling - Trainer (fluid) 3:00:00 [3] 87.0 km (2:04 / km)
ahr:136 max:163 slept:6.0 weight:172lbs

3 hr ride, include 30 minutes in Z3
(HR around 150-156)
avg power 162.

Thursday Mar 22, 2012 #

Cycling - Trainer (fluid) (53 x 12) 2:00:00 [4] 56.0 km (2:09 / km)

165 avg power, 273 max

4 x 10 min in big gear with 5 min spin

Wednesday Mar 21, 2012 #

7 PM

Crossfit 11:39 [5]
ahr:160 max:170 slept:8.0 weight:173.5lbs

6 rounds of:

20 x 20lb wall ball
20 x 24" box jumps
20 x D.U.

(GOT IMX TX FOR MY BACK)

Tuesday Mar 20, 2012 #

5 AM

Run - Treadmill 1:00:00 [3] 6.4 mi (9:22 / mi)
ahr:146 max:157 slept:6.5 weight:173.2lbs shoes: Gel Nimbus 12 - Asics

2.4% incline, start at 6.2 and go up to 6.7, increase 0.1 every 10 min.
Ran 9:20/0:40 rest.

Better run than last time. Getting better. Glutes are sore. Need a massage.

Monday Mar 19, 2012 #

5 AM

Cycling - trainer (gym) intervals (CFE 2:1) 30:00 [5] 15.0 km (2:00 / km)
ahr:137 max:155 slept:7.0 weight:173lbs

10 min w.u.

6 x (2:00 on/ 1:00 off)
2 min recovery spin
6 AM

Strength, Core, Stretch 15:00 [4]

one legged Leg exercises (curls, press, extension)

Saturday Mar 17, 2012 #

2 PM

Run - Treadmill long 1:47:15 [3] 12.5 mi (8:35 / mi)
ahr:143 max:154 slept:6.0 weight:171lbs shoes: Gel Nimbus 12 - Asics

2.3% incline, level 6.1-6.2 avg,

Tired to keep HR down but couldn't. Legs got tired at the end.

Friday Mar 16, 2012 #

9 AM

Cycling - Trainer (fluid) long 3:00:00 [3] 82.0 km (2:12 / km)
ahr:130 max:144 slept:7.0 weight:172lbs

3 hr ride, mostly in 53 x 3rd easiest gear, some in 4th.

Legs were tired, couldn't get my HR up to the 134 range.
Was in the 127 to 130 for most of the early portion of the ride. Not as good as last week

Thursday Mar 15, 2012 #

10 AM

Cycling - Trainer (fluid) warm up/down (53 x 12) 30:00 [2] 13.0 km (2:18 / km)
slept:10.0

Cycling - Trainer (fluid) (53 x 12) 1:00:00 [5] 29.0 km (2:04 / km)
ahr:142 max:156

6 x 5 min in 53 x 12 with 5 min spin recovery.

Legs were tired. (yesterdays run). Wasn't as good a set as last week (HR only got up to 156 and watts were much lower (250 - 260).

Wednesday Mar 14, 2012 #

5 AM

Swim - pool 35:00 [5] 1.75 km (20:00 / km)
slept:7.0 weight:171lbs

200 wu.
14 x 100e on 1:45 (held 1:28, 1:29 for the whole set and felt pretty good)
-got tired towards the end, but was happy that I could keep my pace and that it was faster than last week.

150 w.d.
6 PM

Run - Treadmill 1:00:00 [3] 6.5 mi (9:14 / mi)
ahr:151 max:164 slept:6.0 weight:171lbs shoes: Gel Nimbus 12 - Asics

Supposed to be a light run, but I think I went too fast. Legs were tired and sore.
May be time for new shoes as well as I could really feel my feet.

2.5% incline, start at 6.3 and go up 0.1 every 10 minutes to 6.8.
May need to go MUCH slower on my easy runs
7 PM

Crossfit 7:08 [4]
ahr:143 max:156

21-15-9 reps of:

Ring dips
24kg kettle bells
push ups.

I AM WEAK!

Tuesday Mar 13, 2012 #

5 AM

Swim - pool 30:00 [0] 1.0 km (30:00 / km)
slept:6.0 weight:172lbs

TERRIBLE SWIM:

Cut the workout short as I couldn't catch my breath nor keep my technique.

Monday Mar 12, 2012 #

5 AM

Swim - pool (400s) 1:20:00 [5] 4.0 km (20:00 / km)
slept:6.0 weight:172lbs

1x 400 w.u.
6x 400 on 7:00 (6:24, 6:19, 6:16, 6:16, 6:18, 6:18)
-splitting 3:10 down to 3:04 on some of the 200s. Probably need to go out slower and maintain lower stroke count. Today it was up around 18 to 19.
2x 200 pull
1x 400 back

Sunday Mar 11, 2012 #

8 AM

Run - Treadmill (10 x 30 sec) 35:00 [4] 3.5 mi (10:00 / mi)
ahr:146 max:160 slept:7.0 weight:171lbs

10 min w.u (6.0, 2.5%)

10 x 30 sec at 8.5 with 2 min jog at 5.0.
Legs were tired, didn't want to go too hard.
9 AM

Crossfit 10:00 [3]

Front squat work (up to 185lbs)
OHS (work up to 115 lbs)

10 AM

Swim - pool (FORM) 30:00 [0] 1.0 km (30:00 / km)

fly, back and breast work.

Saturday Mar 10, 2012 #

10 AM

Cycling - Trainer (fluid) long 3:00:00 [3] 80.0 km (2:15 / km)
ahr:134 max:145 slept:8.0 weight:169.2lbs

2 - 3 hr ride in Z2 (120 up to 133bpm)

first half of ride in 53 x 3rd easiest cog, last half in 53 x 4th easiest cog.
Legs got tired later in the ride from yesterdays run

Friday Mar 9, 2012 #

2 PM

Run - outside long 1:54:01 [3] 12.04 mi (9:28 / mi) +121m 9:11 / mi
ahr:151 max:168 slept:7.0 weight:173lbs shoes: Gel Nimbus 12 - Asics

Long run in the River Valley, start at Kinsmen. See Garmin Connect for info.

-started slow and was able to keep a pretty decent pace (9:15s) ish per mile.
-at the end was going too fast. (running with Barb)

Thursday Mar 8, 2012 #

10 AM

Cycling - Trainer (fluid) warm up/down 30:00 [2] 13.5 km (2:13 / km)
ahr:130 max:143 slept:8.0 weight:172lbs

30 min w.u.
53 x 3rd easiest cog

Cycling - Trainer (fluid) (6 x 5min BIG GEAR) 1:00:00 [5] 30.0 km (2:00 / km)
ahr:149 max:169

6 x 5min in 53 x 12 with 5 min recovery spin
-tried to hold 33km/h + average and 275+ watts
-better set than last time that I could push more and felt better.
-HR was higher as wel during the work

Cycling - Trainer (fluid) warm up/down 30:00 [3] 14.5 km (2:04 / km)
ahr:137 max:151

30 min w.d.
-was in 53 x 4th easiest cog, felt good!

Tuesday Mar 6, 2012 #

3 PM

Swim - pool (12 x 100s) 1:00:00 [4] 3.0 km (20:00 / km)
slept:8.0 weight:173lbs

(Took a 4 hr nap after work)

4 x 200 e w.u.
12 x 100 e on 1:45, holding 1:31-1:32
(felt better than last time)

6 x 50 (25k/25t)
6 x 50 (25t/25y)
6 x 50 (25k/25y)
100 IM w.d.
(fly felt good and smooth)

Monday Mar 5, 2012 #

6 AM

Swim - pool (6 x 400s) 1:30:00 [4] 4.0 km (22:30 / km)
slept:6.0 weight:173lbs

2 x 400 e w.u.
6 x 400 e on 7:00, holding 6:22-6:24
1 x 400 e pull
1 x 400 e IM w.d.

(surprised that I was able to hold that pace for the 400s. Really needed to start slow and maintain. 3:09-3:10 for the first 200 then back in 3:13-3:15 for the 2nd 200. Good set

Sunday Mar 4, 2012 #

5 AM

Swim - pool (IM work) 30:00 [1] 1.5 km (20:00 / km)
slept:5.0 weight:172lbs

4 x 125m , IM order

10 x 100 IM as 1 kick, 1 drill, 1 swim.
last one Swim down

Saturday Mar 3, 2012 #

1 PM

Run - Treadmill long 1:16:19 [3] 7.9 mi (9:40 / mi)
ahr:146 max:158 slept:6.5 weight:172lbs shoes: Gel Nimbus 12 - Asics

2.5%incline, 6.4 speed
probably going too hard for the entire run again.
Need to try and keep my HR down.
3 PM

Strength, Core, Stretch (squats) 20:00 [1]

R.O.M. work with overhead squats and back squats.
Only used 65 lbs but it my legs were sore after.

Thursday Mar 1, 2012 #

12 PM

Crossfit (MET CON) 4:15 [4]
ahr:156 max:167 slept:7.0 weight:174lbs

21-15-9 reps of:

95lb thrusters
kipping pullups.

Run - Track warm up/down 15:00 [0] 1.5 mi (10:00 / mi)

warm up jog
4 PM

Cycling - Trainer (fluid) warm up/down 1:00:00 [1] 26.5 km (2:16 / km)
ahr:132 max:134

30 min w.u. and 30 min w.d. before and after main set:

Cycling - Trainer (fluid) (BIG GEAR) 1:00:00 [5] 28.7 km (2:05 / km)
ahr:144 max:160

6 x 5 min in 53 x 12 with 5 min recovery spin after.

-tried to hold 60 rpm and 255 + watts (260-280 watts avg)

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