Training Log Archive: OLIn the 7 days ending Oct 17, 2010:
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Sunday Oct 17, 2010 #
10 AM
Cycling - Road bike race (Time Trial) 42:20 [5] 23.0 km (1:50 / km)
ahr:168 max:176 slept:7.0 weight:169lbs
Tuffest Three Team Duathlon: (integrated CFE TT bike portion)
10 x 2.3km laps
Hard ride! Pushed hard and held back just enough to finish. Felt good push that hard. Legs were lactic throughout but no post workout soreness.
10 x 2.3km laps
Hard ride! Pushed hard and held back just enough to finish. Felt good push that hard. Legs were lactic throughout but no post workout soreness.
Friday Oct 15, 2010 #
1 PM
Swim - pool (Sprint work) 30:00 [4] 1.4 km (21:26 / km)
-450 warmup (200 swim, 150 T kick)
-3x (4x50 descend and 4x25 (odd float, even sprint (15sec)
-150 w.d.
First bit of speed work that I've done in a LONG time. I'm slow!
-3x (4x50 descend and 4x25 (odd float, even sprint (15sec)
-150 w.d.
First bit of speed work that I've done in a LONG time. I'm slow!
Wednesday Oct 13, 2010 #
11 AM
Run - outside hills 30:49 [5] 5.0 km (6:10 / km)
ahr:158 max:180 slept:8.0 weight:169.5lbs shoes: Asics Gel Trainer 1
CFE (cross fit endurance) run. (stairs at Concordia)
25 min hill work (4-8%) incline for 25 min, RPE 15-17.
Great run. Felt strong and able to push.
25 min hill work (4-8%) incline for 25 min, RPE 15-17.
Great run. Felt strong and able to push.
1 PM
Crossfit 10:00 [4]
ahr:125 max:159
5x20 pull ups
30 seconds AMRAP burpees (17)
30 seconds AMRAP burpees (17)
Tuesday Oct 12, 2010 #
1 PM
Cycling - trainer (gym) (Watts) 31:05 [4] 11.6 mi (2:41 / mi)
ahr:139 max:154 slept:5.0 weight:167.9lbs
CFE (cross fit endurance) bike:
10x (1 min 175 watts, 10 sec sprint, 2 min recovery)
Increased watts by 3 every set.
10x (1 min 175 watts, 10 sec sprint, 2 min recovery)
Increased watts by 3 every set.
Monday Oct 11, 2010 #
10 AM
Crossfit 10 [4]
ahr:159 max:165 slept:5.0 weight:172lbs
4/4/3/2/2 reps of push press (95 to 115 lbs)
3/3/2/1/1 reps of squats (115 to 165 lbs)
- 4 rounds of:
5 handstand pushups
10 toes to bar
10 squats (65lbs)
3/3/2/1/1 reps of squats (115 to 165 lbs)
- 4 rounds of:
5 handstand pushups
10 toes to bar
10 squats (65lbs)
11 AM
Unspecified (Squash) 49:02 [3]
ahr:120 max:138