Training Log Archive: OLIn the 7 days ending Apr 17, 2011:
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Sunday Apr 17, 2011 #
9 AM
Cycling - Road bike (OSOYOOS) 5:30:00 [4] 131.0 km (2:31 / km) +914m 2:26 / km
slept:8.0
first long ride of the year:
Lakeside Drive/Hwy 97 to Osoyoos and back. Mainly flat with a few smaller hill options (Black Sage Road, Oliver Ranch Road) on the return. Up to 125 km
felt good, took it relatively easy.
Lakeside Drive/Hwy 97 to Osoyoos and back. Mainly flat with a few smaller hill options (Black Sage Road, Oliver Ranch Road) on the return. Up to 125 km
felt good, took it relatively easy.
Thursday Apr 14, 2011 #
6 AM
Run - Treadmill long 1:15:00 [3] 7.8 mi (9:37 / mi)
ahr:149 max:160 slept:7.0 weight:170.2lbs shoes: Asics Gel Trainer 1
at 2.1%, start at level 6.2 an go up 0.1 every 10 minutes.
19:1's
19:1's
Wednesday Apr 13, 2011 #
5 AM
Crossfit 20:00 [4]
slept:7.0 weight:170lbs
5x5 weighted pull ups (20lb)
5x5 weighted dips (20lbs)
5 rounds of:
10 GHD situps
10 sumo high lift deadlifts (60lbs)
Kind of took it easy as I haven't been doing much strength training as well I wasn't wearing my forearm brace.
5x5 weighted dips (20lbs)
5 rounds of:
10 GHD situps
10 sumo high lift deadlifts (60lbs)
Kind of took it easy as I haven't been doing much strength training as well I wasn't wearing my forearm brace.
Tuesday Apr 12, 2011 #
5 AM
Run - Treadmill intervals 45:00 [5] 4.5 mi (10:00 / mi)
ahr:152 max:174 slept:7.0 weight:170lbs shoes: Asics Gel Trainer 1
10 min w.u.
3:2 of
2x:
5% at 8.0mph
6% at 7.5mph
4% at 8.5mph
5 min w.d.
Good set. Surprised I was able to do the set. Tired toward the end of the work portion.
3:2 of
2x:
5% at 8.0mph
6% at 7.5mph
4% at 8.5mph
5 min w.d.
Good set. Surprised I was able to do the set. Tired toward the end of the work portion.
Monday Apr 11, 2011 #
9 AM
Swim - pool 1:30:00 [5] 4.0 km (22:30 / km)
slept:7.0 weight:170lbs
Missed the last few days of training as I was in Sylvan Lake for a coaching clinic.
2x400e (100 form/100 build/100 smooth/100 build)
3x300e on 0:15 R(easy, med, firm)
4x200e on 0:10 R (300, 3:05, 3:05, 3:06)
5x100 @ 2:00 (50 hard (39s)/50 Easy)
10x100 IM on 0:20 R
Good workout. Had a headache after throughout the day though.
2x400e (100 form/100 build/100 smooth/100 build)
3x300e on 0:15 R(easy, med, firm)
4x200e on 0:10 R (300, 3:05, 3:05, 3:06)
5x100 @ 2:00 (50 hard (39s)/50 Easy)
10x100 IM on 0:20 R
Good workout. Had a headache after throughout the day though.