Training Log Archive: OLIn the 31 days ending May 31, 2012:
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| Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | ||||||||||||||||||||||||||||||||||
Thursday May 31, 2012 #
Swim - pool (9 x 400m) 1:21:48 [4] 4.5 km (18:11 / km)
slept:8.0 weight:170lbs
9 x 400s on 7:00 holding 6:30 - 6:34s.
1 x 400 pull
100k swim down
Wednesday May 30, 2012 #
Cycling - Time Trial bike (180 watt efforts) 1:55:00 [2] 51.77 km (2:13 / km) +292m 2:10 / km
slept:8.0 weight:170lbs
30 min w.u.
4 rounds:
10 minutes at 180 watts with 5 min recovery spin.
1. 34.1 km/h, 192 watts
2. 34.9 km/h, 183 watts
3. 32.5 km/h, 202 watts
4. 32.9 km/h, 196 watts
Run - outside 52:24 [1] 8.14 km (6:26 / km) +80m 6:08 / km
ahr:130 max:144 shoes: Asics Gel Trainer (#2)
Tuesday May 29, 2012 #
Cycling - Time Trial bike intervals (30 min I.M. EFFORTS) 3:53:00 [5] 120.0 km (1:57 / km) +1040m 1:52 / km
ahr:141 max:157 slept:8.0 weight:170lbs
-3 rounds of:
30 min holding 200 watts with 7 minutes spin between
-ride home easy.
avg: 196 watts, 30.7km/h, 86 rpm
1: 144HR, 214 watts, 30km/h
2: 147HR, 212 watts, 28km/h
3: 144HR, 196 watts, 40km/h
Strong headwind going south and east.
Hard to hold 200 watts in the tailwind and on the flats.
Run - outside (TRANSITION RUN) 56:16 [5] 10.8 km (5:13 / km) +75m 5:02 / km
ahr:160 max:170 shoes: Asics Gel Trainer (#2)
Miles:
1. 7:53, 150 hr,
2. 8:07, 158 hr,
3. 8:13, 162 hr,
4. 8:39, 161 hr,
5. 8:49, 159 hr
6: 8:40, 164 hr,
7. 5:51, 164 hr, (1.15 miles)
Saturday May 26, 2012 #
Cycling - Time Trial bike (3 x 20 min) 3:00:00 [5] 86.38 km (2:05 / km) +223m 2:03 / km
slept:6.0 weight:170lbs
3 x 20 min trying to hold 250 watts with 10 minutes recovery between
-easy ride home
#1: watts, km/h, km, hr
#2: watts, km/h, km, hr
#3: 230 watts, km/h, km, hr
Friday May 25, 2012 #
Cycling - Trainer (fluid) intervals (THRESHOLD LADDERS) 1:30:00 [5] 42.45 km (2:07 / km)
ahr:140 max:164 slept:5.0 weight:170lbs
30 min w.u. (170 watts, 27km/h)
3 rounds of:
-1 min at 325 watt avg
-3 min at 265 watt avg
-5 min at 225 watt avg
Cool down remainder of time
Good set. Need to do more intensity interval stuff.
Run - outside (TRANSITION RUN) 31:15 [3] 5.87 km (5:19 / km) +22m 5:14 / km
ahr:148 max:163 shoes: Asics Gel Trainer (#2)
Started out really slow and then tried to stay in a comfortable pace at the turnaround.
8:39, 8:43, 8:20 for each mile (9:00/1:00)
Crossfit 15:00 [4]
-10 kipping pullups
-10 burpees
-10 v sits
Thursday May 24, 2012 #
Crossfit 11:05 [4]
slept:8.0 weight:172lbs
3 rounds of:
50 D.U.
40 situps
30 squat cleans, 10kg viper bar
20 kipping chins
10 handstand pushups.
Strength, Core, Stretch 20 [1]
Swim - pool long (IM work) 1:22:00 [3] 4.0 km (20:30 / km)
4 x 250 pull w paddles and buoys, E & K
10 x 100 IM on 1:55, holding 1:43s
1000 kick with flippers
Monday May 21, 2012 #
Swim - pool intervals (9 x 400s) 1:21:00 [4] 4.4 km (18:25 / km)
slept:8.0 weight:170lbs
4 x 400 e (6:40 - 6:33)
5 x 400 pull (6:22s)
1 x 400 w.d.
Had to switch to pull at # 5. Legs were dragging and stroke was falling apart.
Felt really sick after (allergies). Nose wouldn't stop running
Sunday May 20, 2012 #
Run - outside long 2:20:00 [4] 23.9 km (5:51 / km) +190m 5:38 / km
ahr:148 max:184 slept:6.0 weight:170lbs shoes: Asics Gel Trainer (#2)
20 minutes warmup
60 minutes at comfortable pace
40 minutes at IM effort (9:30s)
20 minutes warm down
Saturday May 19, 2012 #
Cycling - Time Trial bike 3:59:15 [4] 112.0 km (2:08 / km) +880m 2:03 / km
ahr:131 max:178 slept:6.0 weight:171lbs
Pushed when we went into the headwind, and it was WINDY
avg watts: 165
avg km/h: 28.4
Thursday May 17, 2012 #
Run - Treadmill (SHORT TOSH (CFE)) 28:00 [4] 3.0 km (9:20 / km)
ahr:150 max:170 slept:6.0 weight:171lbs shoes: Gel Nimbus 12 - Asics
3 x (100 + 200 + 400m) on 1:1 rest
-(I did them on 20, 40, and 1:20 intervals)
5 min track drills.
L Knee was giving me some issues.
Need to get some ART on it and do some S&C work.
Crossfit 10:00 [4]
15 x cleans
10 x 20lb wall ball
(worked my way up from 45, 95, 95, 115, to 135 for the cleans. Need some technique work)
Wednesday May 16, 2012 #
Swim - pool warm up/down (IM WORK) 30:00 [1] 1.2 km (25:00 / km)
slept:6.0 weight:171lbs
8 x 100 IM, drill, swim, easy effort on choice rest.
Legs are sore from Mondays CF WOD.
Tuesday May 15, 2012 #
Cycling - Time Trial bike intervals (3 x 20 min THRESHOLD) 2:47:08 [5] 84.25 mi (1:59 / mi) +395m 1:57 / mi
ahr:147 max:172 slept:7.0 weight:170lbs
3 x 20 min at threshold pace (by feel) with 10 min spin between
40 min ride home.
Headwind going out so it was a workout in itself to get going.
Tried to hold intervals at 250+ watts ('constant pressure on the pedals")
#1: 221 WATTS avg, 152 HR, 36.5km/h, 12.47 km
#2: 237 WATTS avg, 155 HR, 35.2km/h, 11.73 km
#3: 232 WATTS avg, 158 HR, 35.3km/h, 11.73 km
Good ride all in all, legs were tired to start the run
Run - outside (TRANSITION ) 40:00 [5] 7.46 km (5:22 / km) +40m 5:13 / km
ahr:167 max:177 shoes: Asics Gel Trainer (#2)
1: 8:19/mile
2: 8:39/mile
3: 8:35/mile
4: 8:46/mile
Legs cramping I was done:
-because I didn't hydrate nor take salts during the bike.
Tried to start slow and pick it up, but that obviously didn't work.
Not a bad run though, a mentally satisfying workout, and good to do a tough transition day.
Monday May 14, 2012 #
Swim - pool 1:30:00 [3] 3.9 km (23:05 / km)
slept:5.0 weight:170lbs
Swim with Rob's group today, taking it easy
3 x (100 free & 100 kick)
2 x ( 4 x 50 (RA/LA, Catch up, Descend 1 - 2)
3 x 400e, descend within each 400 (6:18, 6:18, 6:16) on 7:00
-went out too fast but felt good. Tried to hold back at the start, but was splitting 3:09's
200 kick, easy
4 x 200e at firm pace (3:05's) on 3:45-ish
200 back warm down
200 extra warm down
MUCH better swim than I thought, and much better than last weeks 400s.
Crossfit (THE BEAR) 20:00 [4]
ahr:130 max:172
7 x
deadlift to power clean
Front squat
Over head press
OHS
Back squat
Return weight to ground.
-45lb - 65 lb - 95lb - 95lb - 95lb
tried to work on form (being fast under the bar, using hips and legs)
Strength, Core, Stretch 30:00 [3]
Medial quads on the leg press,
One leg machine sleds
and some stretching.
Wednesday May 9, 2012 #
Run - outside (NEGATIVE SPLIT) 46:47 [4] 8.7 km (5:23 / km) +96m 5:06 / km
ahr:157 max:172 slept:7.5 weight:170lbs shoes: Asics Gel Trainer (#2)
Crossfit ( 5 x 5 deadlifts) 15:00 [5]
started at 135lb and got up to 200
Strength, Core, Stretch 16:00 [4]
- handstands
- chin hangs
- hollow rock
- captains chair
Some core and stretching work as well
Crossfit 10:37 [5]
ahr:154 max:170
500m row
21 x 55lb KB swings
12 kipping pulls ups
(replaced 400m run with 500m row as I ran this morning)
Tuesday May 8, 2012 #
Strength, Core, Stretch warm up/down 15:00 [2]
Swim - pool 1:10:00 [3] 3.6 km (19:27 / km)
slept:6.0 weight:170lbs
I knew I was going to be slow, so I took it easy (so I thought) and did
9 x 400 on 7:00 holding 6:40-6:45.
I nearly died. Had to stop halfway and rest, and then again at number 7.
Allergies have been acting up, I was tired, and sore from weights in the morning.
Sunday May 6, 2012 #
Run - outside long 1:55:38 [4] 20.5 km (5:38 / km) +253m 5:19 / km
shoes: Gel Nimbus 12 - Asics
Friday May 4, 2012 #
Cycling - Road bike (Light Hills) 2:26:00 [2] 57.77 km (2:32 / km) +378m 2:27 / km
ahr:121 max:160 slept:8.0 weight:173lbs
Some minor hill work and some pace work.
avg watts: 125
Run - outside (TRANSITION) 32:00 [3] 6.0 km (5:20 / km) +20m 5:15 / km
ahr:156 max:167 shoes: K-Swiss Kwicky Blade
Felt good as I didn't go hard on the bike.
Thursday May 3, 2012 #
Cycling - Trainer (fluid) 45:00 [2] 18.0 km (2:30 / km)
ahr:120 max:130 slept:8.0 weight:172lbs
Wednesday May 2, 2012 #
Crossfit (THE CHEIF) 20:00 [4]
ahr:157 max:176 slept:7.0 weight:171lbs
3 x 115 lb Cleans
6 x pushups
9 x air squats with 10lb medicine ball between legs
1 min rest
Tuesday May 1, 2012 #
Strength, Core, Stretch (YOGA) 1:00:00 [3]
slept:10.0
Helped my low back out towards the end.