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Training Log Archive: OL

In the 7 days ending Oct 31, 2010:

activity # timemileskm+m
  Cycling - Trainer (fluid)2 1:35:00 29.2(3:15) 47.0(2:01)
  Run - Treadmill1 23:00 2.5(9:12) 4.02(5:43)
  Crossfit2 19:38
  Total5 2:17:38 31.7 51.02
averages - sleep:8.6 weight:171.2lbs

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Friday Oct 29, 2010 #

9 AM

Cycling - Trainer (fluid) hills (hill work) 35:00 [4] 16.0 km (2:11 / km)
ahr:150 max:162 slept:8.5 weight:172lbs

elevated fron wheel with bricks, 15-17 effort (20).
legs were sore from yesterday's ART treatment.

Wednesday Oct 27, 2010 #

10 AM

Crossfit 7:38 [5]
ahr:156 max:169 slept:5.0 weight:171lbs

10 min w.u on C2
-5,5,3,1,1 deadlift (got up to 245lbs)
-3,3,1,1,1,1 split jerk (got up to 145 lbs)

5 rounds:
15 pullups, 15 pushups, 15 squats, 15 situps.
-very sore abs from yesterday's crossfit GH situps

Tuesday Oct 26, 2010 #

5 AM

Run - Treadmill intervals (1:1 intervals) 23:00 [5] 2.5 mi (9:12 / mi)
ahr:161 max:173 slept:8.0 weight:170lbs shoes: Asics Gel Trainer 1

3x3 minutes with 3 minutes rest.

156, 161, 163 avg HR. for each. About .5 miles for each at 8.5 setting.
legs are still sore from the weekend.
6 AM

Crossfit 12:00 [4]
ahr:157 max:168 slept:8.0 weight:170lbs

12 minutes AMRAP:
-5 thrusters (90lbs)
-7GH extensions
-9 GHD situps
not quite sure how to do the GH stuff. Need some training on them.

Monday Oct 25, 2010 #

6 PM

Cycling - Trainer (fluid) long (CFE) 1:00:00 [5] 31.0 km (1:56 / km)
ahr:150 max:158 slept:5.0 weight:173lbs

CFE ultra stamina
tried to hold HR at 150 and watts above 230.
Delayed onset of left medial quad fatigue. Getting better!

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