Training Log Archive: OLIn the 31 days ending Jan 31, 2013:
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Thursday Jan 31, 2013 #
Swim - pool (DESC PULL / PACING) 50:00 [3] 2.6 km (19:14 / km)
slept:7.0
2 rounds of stroke count work:
200 swim
100 swim
50 swim
2 rounds of pace work:
4 x 25 on :30
4 x 50 on 1:00
2 x 100 on 2:00
(holding same pace for all)
NOT A GOOD SWIM. Ended up stopping after the first round of pace work and not doing the second set. Just wasn't my swim day today. Nutrition? (had pizza for supper the night before, and not enough breakfast [piece of toast])
Unspecified (SNOW SHOEING) 1:00:00 [1] 4.0 km (15:00 / km)
Wednesday Jan 30, 2013 #
Crossfit 30:00 [3]
Worked up to 125 lbs.
-5 reps of elevated leg lunges between sets
3 rounds of:
-3 muscle ups
-5 handstand pushups
-10 double unders
Tuesday Jan 29, 2013 #
Swim - pool (MACCA ELEVATOR) 50:00 [4] 3.0 km (16:40 / km)
slept:7.0 weight:172.5lbs
4 x 50 (#1 fast/ 3 at pace) on 0:55 [0:38, 0:46 for the 50s]
2 x 200 @ race pace on 3:40 [holding 3:08 - 3:12 for the 200s]
4 x 50 (#1,2 fast / 3,4 at pace)
2 x 200 @ race paace on 3:40
4 x 50 (first 3 fast, #4 at pace)
2 x 200 @ race pace on 3:40
4 x 50 (#1 fast / 3 at pace)
2 x 200 @ race pace on 3:40
200 w.d
Like this set. Focus on low head and high hips. Seemed to help with feeling smooth in the water.
Better paced workout, didn't go out too fast. 50's maybe could have been a bit faster.
Cycling - Trainer (fluid) (Z1 - Z2 ENDURANCE) 1:15:00 [2] 33.0 km (2:16 / km)
ahr:118 max:128 slept:7.0 weight:172.4lbs
AvgP: 149 W
IF: 0.754
TSS: 70.2
Z1-Z2 endurance ride
Tried to hold power at 150 in an easy gear at a high RPM
Monday Jan 28, 2013 #
Cycling - Trainer (fluid) intervals (HOUR OF POWER) 1:00:00 [5] 28.1 km (2:08 / km)
ahr:137 max:170
Normalized Power (NP): 231 W
Average Power: 183 W
Intensity Factor (IF): 1.153
10 min w.u.
3 x (0:30 spin ups / 0:30 recovery spin)
3 x (0:30 HARD / 1:30 recovery spin)
2 x 4 x (1:00 HARD / 1:00 recovery spin) + 4 min
-53 x 5th cog.
Focus on effort, not watts. This workout hurt a lot. I couldn't have done another set.
(163 - 168 avg HR, 340 - 350 W avg (one at 371 W avg, 313 - 324 NP, (one at 340 NP))
Sunday Jan 27, 2013 #
Swim - pool intervals (LADDER 200's ) 45:00 [4] 2.5 km (18:00 / km)
slept:7.0 weight:173lbs
2 x 200 w.u.
7 x 200 as:
-50 hard/150 pace (3:05)
-100 hard/100 pace (3:03)
-150 hard/50 pace (2:59)
-200 hard (2:56)
-150 hard/50 pace (3:03)
-100 hard/ 100 pace (3:06)
-50 hard / 150 pace (3:08)
2 x 200 w.d.
-Couldn't remember the warm up and warm down portion of the w.o.
-Probably needed more of a warmup or paid for now swimming consistently
as I "clincally died" on this set. Hard to finish after the 200 hard.
-technique not there and stroke count was up. (19 strokes /25m)
May have started too fast as well.
Crossfit (7 x 7 Deadlifts) 15:00 [3]
Deadlifts, working up to 155 lbs.
Followed by aggressive lacross rolling of glute-ham insertion (OUCH)
Took it easy as hamstrings are still strained.
Focus on techinque and activating glutes
Saturday Jan 26, 2013 #
Run - Track (TECHNIQUE/ROLL/BAND) 1:30:00 [2] 0.4 km (3:45:00 / km)
slept:8.0 shoes: K-Swiss Kwicky Blade
Legs tired, heavy and sore from yesterday's hill session.
Aggressive foam rolling, band stretching and mechanical work at Kinsmen.
-Emmanuel suggested that:
+aggressive roll in Glute/ham insertion
+concentrate on getting hips under you when you run
+need to loosen up low back muscles
Cycling - Trainer (fluid) intervals (Z1-Z2 Endurance Ride) 2:00:00 [3] 53.0 km (2:16 / km)
ahr:129 max:151
-2 x [10:00 as 1:00 stand/1:00 sit] + 5:00 recovery spin.
(tried to hold standing at 215 - 230 watts)
-15:00 race pace + 5:00 spin (143 HR, 181 watts)
-10:00 race pace + 5:00 spin (142 HR, 182 watts)
-10:00 race pace + 5:00 spin (144 HR, 188 watts)
-10:00 spin
TSS: 131.6
NP: 163 watts
IF: 0.813
Legs ok to start.
Could feel fatigue during the 1:00 hill/1:00 sitting
Tried to hold 180 watts for the race pace intervals.
Had to work a bit to maintain this on the two following 10 min intervals.
Run - outside (TRANSITION RUN) 30:00 [4] 5.17 km (5:48 / km) +24m 5:40 / km
ahr:146 max:162 shoes: Gel Nimbus 13 (#2) Asics
Focus on "pelvic tilt" when running (keeping hips under my body.
Very hard to do and I found my glutes fatigued easily (or was it pre-fatigue from yesterday?).
Very tired when getting to the 1 min peppy run. Had to walk a few times during the jog portion.
Friday Jan 25, 2013 #
Run - outside hills (8 x 2 MIN HILLS) 49:20 [4] 7.72 mi (6:23 / mi) +201m 5:55 / mi
ahr:149 max:165 shoes: Gel Nimbus 13 (#2) Asics
-20 min w.u., snowy footing
-8 x 2 min hill repeats
-5 min w.d. walk/jog
Broke the hills into 3 part focus: 1 not starting off too hard
2. getting pulled up the hill from the hips,
3. and piston legs to finish.
Cycling - Trainer (fluid) (Z1-Z2 RIDE) 1:00:00 [2] 25.8 km (2:20 / km)
ahr:124 max:136 slept:8.0 weight:172lbs
-avg watts 133
-Keep rpm above 90
-Enjoyed this ride. watched the tour of Australia
Today's inspiration to train:
http://vimeo.com/34046413
Wednesday Jan 23, 2013 #
Run - Treadmill long (LONG RUN) 1:30:00 [3] 9.0 mi (10:00 / mi)
ahr:139 max:147 slept:8.0 weight:172.2lbs shoes: Gel Trainers Asics (#3)
Ran at a bit of a slower pace to see how I felt.. It worked. I felt good at the end of the run. Tired of course, but could have kept going if I had too.
Strength, Core, Stretch (FOAM ROLL & Stretch) 10:00 [0]
Tuesday Jan 22, 2013 #
Cycling - Trainer (fluid) (FTP TEST) 1:21:00 [5] 37.15 km (2:11 / km)
ahr:138 max:179 slept:7.0 weight:172.4lbs
20 min w.u.
6 min spin up work
5 min all out effort [267 watt avg, 164 HR avg]
"tried to hold 270 watts"
10 min recovery spin
20 min TT [219 watt avg, 166 HR avg]
"started off at and tried to hold 215+ watts. Seemed to be the right effort as I don't think I could have gone another minute"
Have some baselines to compare with for next time now.
Swim - pool (IM ) 1:20:00 [2] 3.8 km (21:03 / km)
Took it easy, did a bit extra.
Took a long time to 'warm up'. Shoulders were fatigued and sore to start.
Monday Jan 21, 2013 #
Physio, Chiro, IMS.. (Chiro adjustment) 30:00 [3]
Cycling - Trainer (fluid) (Z1-Z2 ride) 1:15:00 [1] 30.0 km (2:30 / km)
ahr:117 slept:5.0 weight:172.8lbs
121 avg power for the ride
HR readings seemed off, or, my HR would jump above Z2 easily (tired??)
Power meter kept auto pausing. Frustrating. Hope it doesn't tomorrow.
Cycling - Rollers 15:00 [1]
Sunday Jan 20, 2013 #
Run - outside (RR EASY SUNDAY RUN) 46:23 [3] 7.82 km (5:56 / km) +59m 5:43 / km
ahr:145 max:163 slept:5.0 weight:172.9lbs shoes: Gel Nimbus 13 (#2) Asics
Run to Hawerlak and back.
Long hill going up Groat to get back, snowy footing.
Took it easy on this one.
Legs tired from yesterday.
L hamstring strain hurting.
Saturday Jan 19, 2013 #
Crossfit 20:00 [3]
slept:6.0 weight:171.5lbs
40 KB swings
30 pull ups
20 KB swings
10 pull ups
1000 m row
-very weak with pull ups. No technique nor endurance. Haven't been doing enough strength training.
Run - Track (TECH , BANDS & ROLLING) 1:30:00 [1] 0.4 km (3:45:00 / km)
shoes: K-Swiss Kwicky Blade
foam rolling - feet, IT bands, quads, calves, glutes, lateral hamstrings, shins, hip flexors
banding - open up TFL, shoulder girdle,
and run technique - running in place drills, lean from ankles, hips under body.
'Good to get some hands on coaching and technique critique'
'Definitely can feel L Hamstring pull during some of the fast work, that's why I did an long warm up and took it easy on the drills.'
Run - Treadmill (HILL/TEMPO/HILL (#1)) 31:00 [4] 3.25 mi (9:32 / mi)
ahr:152 max:170 slept:7.0 weight:171.5lbs shoes: Gel Trainers Asics (#3)
1st hill set done at 6:00/km at 8.5% incline, 0:45 second recovery. (tough hills!) [157, 160, 162 HR avg for each]
Tempo set done at 5:15/km at 2.5% incline (tough as well. Different treadmill than what I am used to. May have gone to hard to start.) [163 hr avg for the 10 min]
Run - Treadmill (Hill/Tempo/Hill (#2)) 37:12 [4] 4.16 mi (8:57 / mi)
ahr:161 max:176 shoes: Gel Trainers Asics (#3)
2.4% incline
-5 min w.u.
-3 x 1:15 hill / 0:45 recovery walk [7.7% incline, 6.1 speed, 154, 155, 160 HR avgs]
-20 min Tempo run (2.4% incline, 7.2-7.5 speed, 166 hr avg
-3 x 1:15 hill / 0:45 recovery walk [7.7% incline, 6.1 speed, 166, 167, 167 HR avgs]
-10 min cool down jog on track
Mental satisfaction to get this set done on a second attempt.
Friday Jan 18, 2013 #
Swim - pool warm up/down (IM) 20:00 [1] 1.0 km (20:00 / km)
slept:6.0 weight:171.6lbs (rest day)
Thursday Jan 17, 2013 #
Strength, Core, Stretch 10:00 [3]
(rest day)
L Hamstring still pulled. Still can't stretch it properly. Need to get a massage.
Wednesday Jan 16, 2013 #
Swim - pool intervals (6 x 200's) 1:00:00 [5] 2.8 km (21:26 / km)
slept:9.5 weight:170.8lbs
Main Set:
6 x 200 e on 4:15, best avg pace (2:57 - 2:59s)
-Legs were starting to cramp off of turns.
6 x 75m Head Up/Sighting drills
2 x 200 pull w.d.
Very tired today.
Felt good about the 200s. Needed the full 1:15 rest in order to hold that pace.
Run - Treadmill (3 x 8 MIN DESCENDING) 50:00 [4] 5.2 mi (9:37 / mi)
ahr:149 max:168 shoes: Gel Trainers Asics (#3)
10 min w.u. (legs SO heavy)
3 x 8 min ( increase speed every 2 minutes by 0:15 s) with 2 min recovery
10 minutes recovery jog on the track
1. 152 hr avg
2. 157 hr avg
3. 161 hr avg
started at 6.6mph and drop 0.2 every two minutes.
New set so I wasn't sure where to start for a pace.
Legs probably tired from yesterday's workouts and the incline (2.5%) may factor in.
Had to tell the legs to "shut up"
http://www.youtube.com/watch?v=W2GXeHbsG40
Strength, Core, Stretch (FOAM ROLL) 15:00 [1]
Worked the high gastrocnemius' fairly hard.
Tuesday Jan 15, 2013 #
Cycling - Trainer (fluid) long (2 HR w SS & TT) 2:00:00 [3] 52.38 km (2:17 / km)
ahr:133 max:170 slept:5.0 weight:172lbs
20:00-41:00 21 minutes of Z3 intervals
-alternate 3min Z3 / 3 min easy at 95 rpm
(168 to 170 watts avg, 137 - 140 HR avg for the Z3)
41:00-46:00 5min spin...
46:00-66:00 20 min alternating effort every 5min with 8-10 s max effort bursts
- 5 min upper Z1 (125 - 129 watts, 122-127 HR avg)
- 5 min upper Z2 (155 watt, 134 HR)
- Repeat
66:00-76:00 10 min easy
76:00-91:00 15 minutes building effort every 5min with 8-10 second max effort bursts
- 5 min upper Z1 (122 watt, 118 HR)
- 5 min upper z2 (154 watt, 131 HR)
- 5 min upper z3 (194 watt, 147 HR)
91:00-96:00 5:00 easy
96:00-114:00 4x(2:00hard/ 2:00easyspin) [272, 274, 273, 271 watts, 155, 158, 161, 161 HR]
8 min easy spin cool down
Took a while for legs to loosen up and "like" the work. 4 x 2 min hard challenging to hold 270+ watts.
Run - outside (LONG RUN) 1:15:58 [3] 13.05 km (5:49 / km) +89m 5:38 / km
ahr:145 max:152 shoes: Gel Nimbus 13 (#2) Asics
9 and 1's, good pace and good pacing.
Done 2 hours after long bike ride this morning.
Focus on technique later on in the run, quick feet.
Terrain was slushy and sloppy.
Adductors and calves on the verge of cramping.
Run - outside (RR Tuesday Run) 42:01 [1] 5.75 km (7:18 / km) +35m 7:05 / km
ahr:127 max:150 shoes: Gel Nimbus 13 (#2) Asics
Strength, Core, Stretch (FOAM ROLL) 10:00 [0]
Monday Jan 14, 2013 #
Physio, Chiro, IMS.. (Chiro) 30:00 [0]
glute & piriformis
hip flexors
Swim - pool (12 x 100's) 45:00 [4] 2.5 km (18:00 / km)
slept:5.0 weight:172.6lbs
*No long run today (no time [tri meeting & physio])
MAIN SET: 12 x 100's, 20 seconds rest, 1 min rest after 4
4 x (mod/mod/mod/fast)
4 x (mod/mod/fast/fast)
4 x (mod/fast/fast/fast)
-moderate at 1:32's, fast at 1:24's.
-Had to dial back a bit on the last set in order to finish
-focused on high core and low head in the water
Sunday Jan 13, 2013 #
Run - Treadmill hills (HILL PYRAMID) 50:00 [4] 5.1 mi (9:48 / mi)
slept:6.5 weight:172lbs shoes: Asics Gel Trainer (#2)
1-2-3-3-2-1 minutes at 8.5, 8.0, 7.5% incline at 6.1 mph with half the time recovery
w.d on track with 1 lap run and 30 seconds of core work, 7 x.
Very tired today and all day. Didn't end up doing planned bike ride later today.
Saturday Jan 12, 2013 #
Strength, Core, Stretch (INJURY PREHAB FOCUS) 20:00 [0]
Lacross ball roll for both feet (3 x 20 seconds)
Range of Motion stretch, R shoulder
adductor, quad, hamstring stretches.
Cycling - trainer (gym) (0:40 / 1:20) 50:00 [4]
2 x 8 x (:40 seconds fast with 1:20 Z3 spin at 90+ rpm)
Friday Jan 11, 2013 #
Crossfit 30:00 [4]
slept:6.5 weight:172.4lbs
5-5-3-3-3-2-1 reps of Front squat, worked up to 185 lbs
5 rounds of:
-5 Deadlifts (185 lbs)
-10 burpees
Unspecified (WALLEYBALL) 1:20:00 [3]
Thursday Jan 10, 2013 #
Climbing 1:30:00 [3]
Probably also attributed to lack on intensity on crossfit workouts. Will try and get in at least one climb every other week.
Swim - pool (PYRAMID (4-3-2-1)) 55:00 [4] 2.5 km (22:00 / km)
Drill set: 6 x 75m of 25m arm lead side kick/ 25m fist / 25m swim
2 x:
400m swim@racepace/:30rest (6:12, 6:13)
300m pull focus on distance/stroke...long strokes/:30rest
200m FAST...time it/:30rest (2:55, 2:55)
100m sightingevery6strokes/1:00rest
Cool down: 200-300mmixedswim/ pull /kick
Good set. Focus on snappy hips and deep underwater push offs to get under the wake from my turn.
Surprised at my times for the 400's and 200s considering I haven't been focusing on swimming that much. Would have to go slower to maintain for more 400's or 200's. Felt good and smooth though.
Not happy about stroke count though. Was up in the 18 - 19 strokes per 25m. SHould be 16 - 17
Run - Treadmill tempo (20 min TEMPO) 50:00 [4] 5.33 mi (9:23 / mi)
slept:8.0 weight:172lbs shoes: Asics Gel Trainer (#2)
2.5% incline
30 min w.u. at 6.2 mph
20 minutes Tempo (2.5% , 6.8 up to 7.1, adding 0.1 every 5 minutes)
Knew that if I started at 7.0 I would have lost technique so started a bit slower.
Not happy with my runs. Haven't been able to hold any speed for long intervals (5 min plus intervals)
Wednesday Jan 9, 2013 #
Crossfit (MET - CON) 6:00 [3]
-double unders
-sit ups
terrible at the double unders. Faulted lots. Need to work on skipping again or get a longer rope (?)
Strength, Core, Stretch (CLEAN & JERK) 15:00 [3]
2. 7 x 1 rep Clean and jerk.
95, 115, 135, 155, 175 (fail) 155, 155 155 lbs.
-tried to focus on technique. Lots to think about.
-set a PB anyways.
Swim - pool (FREE DRILL & KICK) 25:00 [1] 1.0 km (25:00 / km)
#1 - 4: side 6
#5 - 8: Catch up with finger tip drag
#9 - 12: Fist drill
100 fly warm down.
-Legs heavy, but good to do light kick with the board and loosen up.
Cycling - Trainer (fluid) long (Z1-Z2 endurance ) 1:05:00 [2] 32.0 km (2:02 / km)
ahr:115 max:129 slept:8.0 weight:172.2lbs
avg 135 watts for the ride
Cycling - Rollers 10:00 [2]
Tuesday Jan 8, 2013 #
Cycling - Trainer (fluid) warm up/down 20:00 [3] 10.0 km (2:00 / km)
Cycling - Trainer (fluid) (THRESHOLD TEST) 50:00 [3] 25.0 km (2:00 / km)
max:175 slept:8.0 weight:172lbs
"Start at 80 watts and increase watts by 20 every 3 minutes until failure"
-went off watts from the testers watt meter. Mine read about 10 to 25 watts lower.
-got up to 3 minutes at 300 watts. HR was not as high as last time, but Lactate was much higher and holding off going above 5.0 mmol was longer.
Run - outside 50:00 [1] 7.0 km (7:09 / km)
ahr:125 max:150 slept:8.0
Very easy run, ran in the back with the 7:00/km group.
Monday Jan 7, 2013 #
Physio, Chiro, IMS.. 30:00 [0]
-chiro adjustment
Run - Treadmill long (TEMPO & HILL) 1:30:00 [4] 9.5 mi (9:28 / mi)
slept:9.0 weight:173lbs shoes: Asics Gel Trainer (#2)
-last half hour I did yesterday's main set (3 x 1 min hill + 15 min tempo) + 3 x 1 min hill)
-hills done at 7% and 6.3 mph
1 min recoveries done at 1.5% and 6.3 mph
-Tempo done at 7.0 and 2.0%
Better run today than yesterday
Strength, Core, Stretch (STRETCH) 15:00 [3]
Sunday Jan 6, 2013 #
Run - outside 46:31 [3] 7.55 km (6:10 / km) +47m 5:59 / km
ahr:139 max:148 slept:8.0 weight:173lbs shoes: Gel Nimbus 13 (#2) Asics
-ran outside and it was bad footing.
-I was really tired too.
Swim - pool (FREE DRILL) 45:00 [2] 2.1 km (21:26 / km)
-my back kick is weak.
-rotator cuff muscles are weak as well.
Saturday Jan 5, 2013 #
Cycling - Trainer (fluid) hills (HC & STAND & SURGE pyramd) 1:32:00 [5] 43.57 km (2:07 / km)
ahr:143 max:163 slept:5.0
Max Power (for set): 318 W
Max Avg Power (20 min): 194 W
-5 min w.u., 9 min spin up pyramid
-4 x [2 min in low Z3 + 1 min HCS]
(175 - 180 watt avg)
-55 minutes of various HC and SAS efforts from 1 minute up to 6 minutes and back down to 1 minute.
(probably started out too hard again. Tried to keep HC + SAS watts at 210 - 220)
-10 min w.d.
legs very lactic when going from HC to SAS portion of the set.
Run - outside (TRANSTION RUN) 20:00 [2] 3.64 km (5:30 / km) +38m 5:13 / km
ahr:140 max:153 shoes: Gel Nimbus 13 (#2) Asics
Strength, Core, Stretch (OLYMPIC COACHING) 1:00:00 [3]
Friday Jan 4, 2013 #
Run - Treadmill long 1:05:00 [3] 6.8 mi (9:34 / mi)
ahr:144 max:148 slept:4.0 weight:172lbs shoes: Gel Nimbus 13 (#2) Asics
Feeling effects of tough night shift or.. running is weak.
Missed planned Swim for today. have to try and do it tomorrow
Strength, Core, Stretch 15:00 [0]
Thursday Jan 3, 2013 #
Swim - pool (MACCA 50s) 45:00 [3] 2.4 km (18:45 / km)
slept:6.0 weight:172lbs
Adopted from Chris McCormack and the Australians.
4 x (4 x 50, last one fast)
4 x (3 x 50, last one fast)
4 x (2 x 50, last one fast)
4 x (1 x 50, all fast)
-send off of 0:55. Able to hold easy 50's on 48, 49 seconds and the fast on 40-42 seconds.
-not the fastest 50's, but the best I could do for not swimming much in the last two weeks.
400 pull with paddles, band and buoys.
Cycling - Trainer (fluid) (HC & TT efforts) 1:15:00 [5] 34.0 km (2:12 / km)
ahr:141 max:168
5 min spin ups as :30 spin / 0:30 easy
6 x [5 min + 3 min recovery spin] as:
-# 1 - 3 hill climb at 50 - 60 rpm, # 4 - 6, 40k TT efforts (keeping efforts the same for each effort), 0:15 second surges at the end of each.
10 min w.d.
-able to hold first 3 at 220 watts fairly easy (in hardest gear)
-last three attempted to hold 230 watts but VERY hard to keep 230. May have started #4 too strong and died.
Run - outside (TRANSITION RUN) 14:32 [3] 2.67 km (5:27 / km) +24m 5:13 / km
ahr:143 max:155 shoes: Gel Nimbus 13 (#2) Asics
Tried to start slow and maintain.
Wednesday Jan 2, 2013 #
Run - Treadmill hills (LONG run w HILLS) 45:00 [4] 4.6 mi (9:47 / mi)
ahr:144 max:163 slept:7.0 weight:172lbs shoes: Asics Gel Trainer (#2)
5 x [2 min hills (6.1, 7.5%) + 2 min jog (6.1, 1.5%)]
5 min w.d.
adductors are still a bit sore from squats two days ago.
Crossfit 18:00 [3]
-10 toes to bar
-10 snatch (75 lbs)
-10 wall ball shots (20 lbs)
-went at an easy pace and just worked on form.
Strength, Core, Stretch 10:00 [0]
Tuesday Jan 1, 2013 #
Cycling - trainer (gym) hills (HILL RPTS (sit/stand)) 1:31:00 [4]
ahr:144 max:164
-8 x (2 min seated + 1 min stand + 1 min recovery spin)
-3 min spin + 7 min Z2
-10 min as [ 1 min sit / 1 min stand, 50 to 60 RPM]
-recovery spin
-8 min as [ 1 min sit / 1 min stand, 50 to 60 RPM]
-warm down with some spin ups