Training Log Archive: OLIn the 7 days ending Jan 30, 2011:
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Sunday Jan 30, 2011 #
8 AM
Run - outside (CFE) 1:45:00 [4] 17.0 km (6:11 / km)
ahr:143 max:166 slept:8.5 weight:175lbs shoes: Asics Kayano
Outside run with Running Room club.
COLD, water froze, hands cold.
Noticed that my Left Ankle was hurting on the lateral side.
COLD, water froze, hands cold.
Noticed that my Left Ankle was hurting on the lateral side.
Saturday Jan 29, 2011 #
5 AM
Cycling - trainer (gym) (4x5 min) 37:00 [5] 16.1 mi (2:18 / mi)
ahr:144 max:162 slept:7.0 weight:175lbs
5 min warm up
4x 5 min hard with 3 minute recovery between.
Difficult to gauge pace without burning out. The hard part was the recoveries, trying to spin out lactic acid. Kept HR on the work part around 153.
4x 5 min hard with 3 minute recovery between.
Difficult to gauge pace without burning out. The hard part was the recoveries, trying to spin out lactic acid. Kept HR on the work part around 153.
Friday Jan 28, 2011 #
5 AM
Swim - pool 35:00 [3] 1.8 km (19:27 / km)
9x200 alternate free and IM
taking 15 seconds rest after each
held Free on 3:20 down to 3:01
held IM on 3:50 down to 3:20 (I think)
Felt good, strong, worked on tight kick and high bent elbow freestyle.
taking 15 seconds rest after each
held Free on 3:20 down to 3:01
held IM on 3:50 down to 3:20 (I think)
Felt good, strong, worked on tight kick and high bent elbow freestyle.
Thursday Jan 27, 2011 #
11 AM
Crossfit (GRANNY) 9:09 [4]
ahr:158 max:170 slept:8.0 weight:174lbs
50 doubles/ 50 sit ups
5 x 95 lb clean and jerk
40 doubles/ 40 sit ups
5x 95lbs clean and jerk
30, 20, 10
couldn't do the full 135 lbs as my forearm is still really bad
5 x 95 lb clean and jerk
40 doubles/ 40 sit ups
5x 95lbs clean and jerk
30, 20, 10
couldn't do the full 135 lbs as my forearm is still really bad
4 PM
Cycling - Trainer (fluid) (CFE) 1:10:00 [5] 33.0 km (2:07 / km)
ahr:156 max:160 slept:9.0 weight:174lbs
10 min warmup
60 min at 80-90% effort.
Legs were sore from doing pistols.
60 min at 80-90% effort.
Legs were sore from doing pistols.
Tuesday Jan 25, 2011 #
1 PM
Run - Treadmill (5x1) 25:00 [5] 2.35 mi (10:38 / mi)
ahr:142 max:170 slept:5.0 weight:172.1lbs shoes: Piranhas
5 min w.u.
5x1 min fast (10.0. 10.2, 10.5, 10.6, 10.7)
2.0% incline
3 minutes rest between
Unsure of 1 minute sprints so started at 10 and moved up a bit
5x1 min fast (10.0. 10.2, 10.5, 10.6, 10.7)
2.0% incline
3 minutes rest between
Unsure of 1 minute sprints so started at 10 and moved up a bit
2 PM
Crossfit 12:00 [5]
ahr:165 max:173
12 minutes AMRAP
10 pistols (each leg)
10 kettle bell swings (24kg)
Pistols were tough. Haven't done them in a while. Getting better at moving weight with the kettle bells
10 pistols (each leg)
10 kettle bell swings (24kg)
Pistols were tough. Haven't done them in a while. Getting better at moving weight with the kettle bells