Training Log Archive: OLIn the 7 days ending Feb 27, 2011:
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Friday Feb 25, 2011 #
5 AM
Run - Treadmill long 1:04:00 [4] 7.13 mi (8:59 / mi)
ahr:155 max:168 slept:7.0 weight:172.6lbs shoes: Piranhas
10:1's at a 2.0% incline
Started easy (6.2) and made my way up to 7.1 (.4, 6.5, 6.8, 7.0...)
Left calf was tight. Can tell I haven't been doing Time trial or long runs
Started easy (6.2) and made my way up to 7.1 (.4, 6.5, 6.8, 7.0...)
Left calf was tight. Can tell I haven't been doing Time trial or long runs
Thursday Feb 24, 2011 #
6 AM
Cycling - trainer (gym) intervals 30:00 [5] 15.0 km (2:00 / km)
ahr:148 max:168 slept:7.0 weight:172.6lbs
5 min warm up
3x (5 minutes on / 3 min spin)
worked hard. Challenged myself to enjoy the pain
3x (5 minutes on / 3 min spin)
worked hard. Challenged myself to enjoy the pain
Wednesday Feb 23, 2011 #
5 AM
Swim - pool 30:00 [1] 1.5 km (20:00 / km)
slept:8.0 weight:173.8lbs
6x250
1 free, 1 form.
Sore from yesterday's crossfit
1 free, 1 form.
Sore from yesterday's crossfit
4 PM
Strength, Core, Stretch (Squats) 15:00 [4]
5-5-3-1-1-1 back squat
135 lbs up to 215 lbs
tried to do some front squats after but my arm was too sore
135 lbs up to 215 lbs
tried to do some front squats after but my arm was too sore
Crossfit 12:00 [5]
ahr:156 max:169
12 minutes AMRAP
7 GHD sit ups
7 GHD back extensions
7 90lb thrusters
7 GHD sit ups
7 GHD back extensions
7 90lb thrusters
Tuesday Feb 22, 2011 #
5 AM
Run - Treadmill intervals (LACTATE SHUTTLE) 30:00 [5] 3.14 km (9:33 / km)
ahr:158 max:177 slept:6.0 weight:172.2lbs shoes: Piranhas
(awful sleep)
2.0% incline, 5 min warm up
5 min @ 8.0
3 min recovery
6 min @ 8.2
3 min recovery
7 min @ 8.2
1 min recovery
-wasn't sure about how fast to go (supposed to be as fast as possbile) so I kept it at 7:19/mile pace. Last few minutes of th run were tough, that's for sure.
2.0% incline, 5 min warm up
5 min @ 8.0
3 min recovery
6 min @ 8.2
3 min recovery
7 min @ 8.2
1 min recovery
-wasn't sure about how fast to go (supposed to be as fast as possbile) so I kept it at 7:19/mile pace. Last few minutes of th run were tough, that's for sure.
6 AM
Crossfit 15:00 [4]
ahr:163 max:168
5x5 good morning exercises
4:30 for
3 rounds: 2 x 95 lb BEAR & 21 pull ups
wore a brace on the forearm, seemed to help a bit. Kept the weight low on the Bear still.
4:30 for
3 rounds: 2 x 95 lb BEAR & 21 pull ups
wore a brace on the forearm, seemed to help a bit. Kept the weight low on the Bear still.
Monday Feb 21, 2011 #
6 PM
Cycling - Trainer (fluid) (one leg work) 1:15:00 [4] 36.0 km (2:05 / km)
ahr:141 max:163 slept:8.0 weight:174lbs
15 minutes on the rollers for warm up (good to ride those again)
5' 80 rpm
5' 90 rpm
5' 100 rpm (53x 4th easiest)
4x (1' one leg/ 2min spin/ 1' one leg/ 2' spin)
10' zone 3 (158hr avg)
5' Z2 (144hr avg)
5' z1 (easy spin)
-good workout. An older one from last year, but I definitely went harder this time around, working in the upper ends of last years Zones.
5' 80 rpm
5' 90 rpm
5' 100 rpm (53x 4th easiest)
4x (1' one leg/ 2min spin/ 1' one leg/ 2' spin)
10' zone 3 (158hr avg)
5' Z2 (144hr avg)
5' z1 (easy spin)
-good workout. An older one from last year, but I definitely went harder this time around, working in the upper ends of last years Zones.