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Training Log Archive: OL

In the 7 days ending Apr 3, 2011:

activity # timemileskm+m
  Swim - pool3 2:30:00 4.23(35:30) 6.8(22:04)
  Cycling - trainer (gym)1 1:45:00 22.68(4:38) 36.5(2:53)
  Run - Treadmill1 50:00 5.6(8:56) 9.01(5:33)
  Run - outside1 40:00 4.35(9:12) 7.0(5:43)
  Crossfit1 12:14
  Total7 5:57:14 36.85 59.31
averages - sleep:6.3 weight:171.8lbs

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Sunday Apr 3, 2011 #

5 AM

Swim - pool 45:00 [3] 2.0 km (22:30 / km)
slept:7.0 weight:172lbs

5x200 on 3:40, holding 3:20's, negative split
8x100 IM
200 w.d.

Friday Apr 1, 2011 #

8 AM

Cycling - trainer (gym) warm up/down 30:00 [3] 14.0 km (2:09 / km)
ahr:133 max:143

Cycling - trainer (gym) intervals 1:15:00 [5] 22.5 km (3:20 / km)
ahr:150 max:173 slept:8.0 weight:172lbs

3x:
5 min Z3 (151hr goal)
4 min Z4 (161 goal)
1 min Z5 (170 goal)

3x:
5 min @ 50 rpm
5 min spin


-legs were tired for the last set. Pushed hard for this set.

Thursday Mar 31, 2011 #

6 PM

Run - outside 40:00 [2] 7.0 km (5:43 / km)
slept:3.0 weight:172lbs shoes: Asics Kayano

Supposed to do a long bike and swim today, but we got rocked at work so I napped all morning and taught in the afternoon. went for a run with Barb after.

40 min light jog outside.

Wednesday Mar 30, 2011 #

9 AM

Run - Treadmill warm up/down 15:00 [2] 2.6 mi (5:46 / mi)
ahr:141 max:154 slept:5.0 weight:170lbs shoes: Asics Gel Trainer 1

15 min w.u., 6.2 at 2.0%

Run - Treadmill hills 35:00 [5] 3.0 mi (11:40 / mi)
ahr:162 max:173 shoes: Asics Gel Trainer 1

5/4/3/2/1 minutes at 9.0% incline at 6.0mph
1 min plank after each effort

4x 30 seconds at 18% incline at 6.0 with 1 min rest after each.

5 minute warm down
10 AM

Crossfit 12:14 [5]
ahr:161 max:170

12 min AMRAP:
-8 cleans (95lbs)
-8 wall ball (20lbs)
-8 toes to bar

Tuesday Mar 29, 2011 #

5 AM

Swim - pool 1:15:00 [4] 3.3 km (22:44 / km)
slept:7.0 weight:172lbs

400e, 300 form, 200 kick, 100e

12x100 @ 2:00 as 25 firm/50 EZ/25 firm (130s to 1:32's)
100 kick
8x100 @ 2:00 as negative split (1:29 - 1:30)
200 EZ

Stroke felt good, started to break down and get tired towards the end of the sets.

Need to swim more.

Monday Mar 28, 2011 #

5 AM

Swim - pool (TABATA) 30:00 [4] 1.5 km (20:00 / km)
slept:8.0 weight:173lbs

4x200 IM order drill/swim
200 kick

2 tabata [ (20sec work : 10 rest) x 8]
1 free, one back.

100 w.d.

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