Training Log Archive: OLIn the 7 days ending Mar 6, 2011:
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Sunday Mar 6, 2011 #
Cycling - Trainer (fluid) warm up/down 20:00 [2] 9.0 km (2:13 / km)
ahr:120 max:138 slept:8.0 weight:174lbs
Cycling - Trainer (fluid) 1:00:00 [5] 32.0 km (1:53 / km)
ahr:154 max:166
20 minutes ZONE 4 (HR avg: 158-166)
8 minutes warm down
-good set. was supposed to do this yesterday but I was too tired from working doubles and knew it wouldn't have been a quality set.
-I also missed the last two days for the same reason, no time.
Swim - pool 1:00:00 [2] 2.5 km (24:00 / km)
2x (200 swim/ 100 kick)
2x (3x300 on 30 sec rest)
(just paced Barb doing a mix of free, back and breaststroke)
100 w.d.
Thursday Mar 3, 2011 #
Crossfit (THE BEAR) 22:00 [5]
slept:7.0 weight:174lbs
5 times
7reps of the Bear.
-Forearms were sore, grip was not good, struggled on this one.
-Still sore from crossfit the last few days as well.
Run - Treadmill hills (3x4) 45:00 [5] 4.5 mi (10:00 / mi)
ahr:148 max:172 shoes: Piranhas
10 min 6.0mph @ 2% (130 HR)
5 min 6.5mph @ 2% (145 HR)
4x3 min 6.0mph @ 10.0% with 2 minutes recovery between
10 minutes skipping while running drill work.
Wednesday Mar 2, 2011 #
Swim - pool 45:00 [3] 2.2 km (20:27 / km)
slept:7.0 weight:173.8lbs
on 3:55
4x300 (25 fly/25 back/ 100 breath every 5)
-breathing on 5 nearly killed me.
-pretty sore from yesterday's crossfit s/c.
Tuesday Mar 1, 2011 #
Run - Treadmill (CF TOSH) 30:00 [5] 3.6 mi (8:20 / mi)
ahr:160 max:177 slept:6.0 weight:171.8lbs shoes: Piranhas
3x( 200m + 400m+ 600m)
-Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.
set the speed at 10.0 for the first round
10.6, 10.2, 10.0 for the last two rounds.
Almost barfed at the end!
Crossfit 19:00 [4]
ahr:156 max:163
50 pull ups (on the rings)
later on at work did the 3 x 180lb dead lifts on the minute for 7 minutes.
Monday Feb 28, 2011 #
Cycling - trainer (gym) intervals (20 SEC SPRINTS) 40:00 [5] 16.1 mi (2:29 / mi)
ahr:145 max:173 slept:9.0 weight:173.6lbs
Sprint/Recover: 3 rounds of:
(20sec/60sec, 20sec/50sec, 20sec/40sec, 20sec/30sec, 20sec/20sec, 20sec/10sec) Start next round after 10 sec rest…
Crossfit 10:00 [5]
95 pound Sumo deadlift high-pull
95 pound Overhead squat
-my form was bad on the high-pulls (forearm compensation)
-legs were burned a bit as I just finished the bike