Training Log Archive: OLIn the 31 days ending Jul 31, 2013:
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Tuesday Jul 30, 2013 #
Cycling - Trainer (fluid) (THRESHOLD LADDERS) 1:02:50 [5] 29.9 km (2:06 / km)
ahr:143 max:163
3 rounds of:
1 min 10/10 / 3 min 9/10 / 5 min 8/10
Good set. My cycling is weak.
I need to do some MAJOR fall work this upcoming season.
Saturday Jul 27, 2013 #
Swim - Open water race (GRIZZLY 3K SWIM) 47:00 [5] *** 3.0 km (15:40 / km)
I don't think the laps were right though. Forgot my Garmin.
Friday Jul 26, 2013 #
Run - outside long (LONG RUN) 1:30:00 [3] *** 15.5 km (5:48 / km) +183m 5:29 / km
ahr:141 max:167 shoes: Gel Nimbus 13 (#2) Asics
Tried to start easy and finish comfortably.
Mix of trail, path and road.
Crossfit 9:00 [4]
15 hang cleans (95 lbs)
15 burpees.
Was still full from lunch, therefore not an all out effort
Strength, Core, Stretch 20:00 [3]
Stretching and foam rolling.
Thursday Jul 25, 2013 #
Cycling - Trainer (fluid) (Threshold Ladders) 1:03:00 [5] **** 30.0 km (2:06 / km)
20 min w.u.
3 x (1/3/5/5 minutes of 10/10, 9/10, 8/10 and then recovery spin efforts)
I am out of bike shape!
Run - outside (TRANSITION RUN) 40:00 [4] 7.31 km (5:28 / km)
Tuesday Jul 23, 2013 #
Swim - pool (9 x 200) 45:00 [4] 2.4 km (18:45 / km)
9 x 200 on 3:40, holding 3:11 - 3:13.
Tried to manage my efforts so that I didn't blow up nor go too hard by trying to descend.
Run - outside (TRAIL RUN) 1:07:48 [1] *** 7.9 km (8:35 / km) +150m 7:50 / km
ahr:122 max:151 weight:177lbs shoes: Salomon Cross 3 #1
Easy run. Really like the shoes.
Monday Jul 22, 2013 #
Strength, Core, Stretch 20:00 [3]
20 x 27.5 db decling chest press
33 sit ups
-3 rounds of:
Bulgarian Squats (10 lb each hand)
single leg deadlifts
-3 x 10 dive bombers
-leg swings & high kicks
Stretch. Felt good, it's coming back. Happy with my flexibility, although the single leg deadlifts on the R hamstring hurt a bit, or was still suffering from the strain a few months ago. Probably need a deep massage.
Swim - pool (IM work) 20:00 [2] 1.0 km (20:00 / km)
2 x 100 IM drill.
Was going to do my IM set but the lanes were crowded.
Sunday Jul 21, 2013 #
Cycling - Road bike long (185 KM LONG RIDE) 6:14:24 [4] *** 185.0 km (2:01 / km) +653m 1:59 / km
ahr:127 max:154 slept:7.0 weight:175lbs
Started out ok, really had to manage my pace as I am out of shape for long rides. Kicked my butt.
Rode with Ken, was strong on the hills but weak on the steady flats.
Saturday Jul 20, 2013 #
Crossfit 20:00 [5] **** 1.17 km (17:01 / km)
slept:6.0 weight:175lbs shoes: Gel Trainers Asics (#3)
-117.5 m run (carry 45 lb med ball)
-7 over the shoulder drops (45 lb med ball)
-7 hand stand pushups
-7 front squats (45 lb med ball)
Hard. I am out of shape.
Swim - pool (MACCA 50s) 40:00 [4] 2.05 km (19:31 / km)
[4 x 50 e, 4th one fast
3 x 50 e, 3rd one fast
2 x 50 e, 2nd one fast
1 x 50 e, all fast]
Tough set again, didn't have the speed nor could I recover properly.
had to break a few times.
Run - outside (TRAIL RUN) 41:00 [2] ***** 5.6 km (7:19 / km) +154m 6:26 / km
ahr:142 max:165 shoes: Salomon Cross 3 #1
Fun. First run with new trail shoes. THey seem to be really good.
Grippy and comfortable.
Thursday Jul 18, 2013 #
Crossfit 22:00 [3]
slept:6.0 weight:172lbs
10 minutes of:
-5 strict chins
-10 push ups
-15 sit ups
-20 squats
Swim - pool 30:00 [3] 1.4 km (21:26 / km)
-back, kick, free pull, kick, IM, kick, free
Run - outside 56:58 [3] *** 9.6 km (5:56 / km) +61m 5:45 / km
ahr:144 max:162 shoes: Gel Nimbus 13 (#2) Asics
Hr was on the high side. Oh well.
Wednesday Jul 17, 2013 #
Crossfit 10:00 [3]
1000 m row (4:20)
20 cleans & press (95 lbs)
Not as strong as I should be, but I pushed this set pretty good. Had to break up the cleans.
Strength, Core, Stretch 30:00 [4] ***
-Asics "5 rounds of Fun" core workout
-foam roll and stretch after.
Tuesday Jul 16, 2013 #
Cycling - MTB (CANMORE NORDIC) 4:20:00 [3] ***** 53.0 km (4:54 / km) +560m 4:40 / km
ahr:120 max:157
Took the highway back.
Monday Jul 15, 2013 #
Swim - pool (8 x 200) 45:00 [4] *** 2.2 km (20:27 / km)
8 x 200 on 3:40 (holding 3:06 to 3:10)
1 x 200 w.d pull.
Speed was better, but feel is not quite there yet.
Saturday Jul 13, 2013 #
Cycling - CX 2:00:00 [3] ** 36.0 mi (3:20 / mi) +386m 3:14 / mi
ahr:110 max:149
Some of the paths were washed out and sandy so that was good for skill.
Thursday Jul 11, 2013 #
Run - Treadmill (Steady Run) 1:00:00 [3] ** 6.06 mi (9:54 / mi)
ahr:141 max:156 slept:8.0 weight:172.6lbs shoes: Gel Trainers Asics (#3)
Focus on running from the core.
Crossfit 12:30 [4]
95 lb deadlift
burpees
toes to bar.
Deadlift was not heavy enough.
toes to bar were tough. No technique nor form.
Strength, Core, Stretch 10:00 [2]
glute band work
foam roll
Wednesday Jul 10, 2013 #
Strength, Core, Stretch 15:00 [3]
-21 push ups + 42 squats (60 lb dumbbells)
-15 push ups + 30 squats
-9 push ups + 18 squats
-TRX core work (3 x 20 reps)
Swim - pool (LONG & EASY) 1:00:00 [2]
1000 m pull
4 x 250 kick w flippers, last one vertical
150 T kick
-focus on hip snap and long axis roll.
Tuesday Jul 9, 2013 #
Cycling - Road bike (Loop repeats & Hills) 1:16:17 [3] ** 37.1 km (2:03 / km) +258m 1:59 / km
ahr:141 max:168 slept:6.0 weight:172lbs
6 x increasing speed loops
4 x emily murphy hill repeats, alternate sitting and standing
4 x decreasing speed loops.
Nice change of scenery ride at hawrelak.
Need to get my powertap up and going.
Run - outside (TRAIL RUN) 31:43 [1] *** 4.75 km (6:41 / km) +59m 6:17 / km
ahr:142 max:157 shoes: Innov8 Trail
New shoes, INOV8s, not the best. Rocks get inside my shoes pretty easy.
Some single track, stairs, trail, grass.
Tried to keep HR under 144.
Monday Jul 8, 2013 #
Run - outside (IM pace) 1:13:00 [4] ** 13.32 km (5:29 / km) +68m 5:21 / km
ahr:153 max:174 slept:8.0 shoes: Gel Nimbus 13 (#2) Asics
Legs were still fatigued from last week.
Saturday Jul 6, 2013 #
Swim - pool (200 repeats) 1:00:00 [3] 2.75 km (21:49 / km)
7 x 200 pace (3:10) on 3:40 - 3:30
-couldn't go any faster than 3:09. stroke felt off.
7 x 100 pull on 1;45, holding 1:40
250 w.d. k/t mix
Friday Jul 5, 2013 #
Cycling - Road bike 2:23:00 [3] 69.0 km (2:04 / km) +398m 2:01 / km
ahr:135 max:165
Wednesday Jul 3, 2013 #
Cycling - CX 1:38:00 [2] *** 28.0 km (3:30 / km) +352m 3:18 / km
ahr:121 max:158
Started from Kinsmen.
Tuesday Jul 2, 2013 #
Cycling - Time Trial bike (Easy Ride) 1:21:56 [1] ** 34.21 km (2:24 / km) +196m 2:20 / km
ahr:116 max:139 slept:7.0
Sleepy when I woke up and legs tired and non-reactive on the ride.
TT bike doesn't feel good either. I think my frame is too small
Monday Jul 1, 2013 #
Swim - pool (6 x 200 ) 30:00 [3] *** 1.6 km (18:45 / km)
6 x 200 on 3:45, holding 3:09 down to 3:06
Tried to keep strokes long and efforts easy. Was going to do 7 but got interrupted.
Cycling - Road bike (LONG ENDURANCE) 4:30:00 [4] **** 126.0 km (2:09 / km) +547m 2:06 / km
ahr:136 max:157 slept:7.0 weight:171lbs
No power meter yet, so rode off of HR.
Tried to keep it in mid 130's.
Very tired after. At around 2:20, my legs got really tired and I was bonking a bit, but pushed on.
I'm going to have to eat something every 30 minutes now, rather than 45 min.