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Training Log Archive: OL

In the 7 days ending May 8, 2011:

activity # timemileskm+m
  Run - Treadmill3 2:49:00 18.4(9:11) 29.61(5:42)
  Run - outside1 1:47:57 12.15(8:53) 19.55(5:31)
  Swim - pool2 1:45:00 2.92(35:57) 4.7(22:20)
  Cycling - trainer (gym)1 45:00 13.98(3:13) 22.5(2:00)
  Total7 7:06:57 47.45(9:00) 76.36(5:35)
averages - sleep:6 weight:167.6lbs

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MoTuWeThFrSaSu

Saturday May 7, 2011 #

12 PM

Run - outside long 1:47:57 [5] 19.55 km (5:31 / km)
ahr:152 max:165 slept:4.0 weight:167lbs shoes: Asics Gel Trainer 1

descending time in zone 4 from 8,6,4, and 2 minutes.
Hilly trail run from science park to dawson bridge.

7:56 (136)
8:25 (149)
8:42 (150)
8:47 (154)
9:07 (154)
9:05 (149)
9:19 (149)
9:32 (152)
8:56 (155)
8:28 (160)
9:02 (153)
9:07 (160)
9:19 (166)
Tired legs from yesterday, sleepless night from night shift so not the best run

Friday May 6, 2011 #

2 PM

Run - Treadmill warm up/down (HILLS) 20:00 [2] 2.1 mi (9:31 / mi)
ahr:147 max:151 slept:6.0 weight:167lbs shoes: Asics Gel Trainer 1

Run - Treadmill hills (HILLS) 24:00 [5] 2.3 mi (10:26 / mi)
ahr:166 max:180 shoes: Asics Gel Trainer 1

8x
30 sec at 6.0%
30 sec at 9.0%
30 sec at 12%
30 sec at 15%
1 min recover

The last minute of each set was tough. Difficult w.o.

Run - Treadmill warm up/down 5:00 [3] 0.5 mi (10:00 / mi)
ahr:144 max:148 shoes: Asics Gel Trainer 1

Thursday May 5, 2011 #

5 AM

Swim - pool 30:00 [4] 1.5 km (20:00 / km)
slept:6.0 weight:168lbs

4x250 IM order drill w.u.
5x50 free drill
5x50 build (within each 50) free on 1:30
[only able to get to 41's on each, but I was tired. Need to do more sprint work]

Wednesday May 4, 2011 #

5 AM

Run - Treadmill warm up/down 30:00 [2] 3.5 mi (8:34 / mi)
ahr:142 max:144 slept:7.0 weight:168lbs shoes: Asics Gel Trainer 1

Run - Treadmill 15:00 [5] 1.9 mi (7:54 / mi)
ahr:158 max:166 shoes: Asics Gel Trainer 1

15 minutes in Z4

Was tough to get into Z4. Legs tired from yesterday
Able to hold HR at 158 at 7.5mph at 2.0% incline

Tuesday May 3, 2011 #

9 AM

Run - Treadmill warm up/down (1 km marathon pace) 20:00 [2] 2.1 mi (9:31 / mi)
ahr:150 max:152 slept:8.0 weight:168.2lbs shoes: Asics Gel Trainer 1

20 min w.u.

Run - Treadmill (1 km marathon pace) 55:00 [5] 6.0 mi (9:10 / mi)
ahr:163 max:180 shoes: Asics Gel Trainer 1

6 x 1km at marathon pace:

I was at 2.0% incline, and doing the repeats at 8.0mph on 2 min recovery/rest.

This may have been TOO FAST, as I was struggling with the last two reps in the last 1/2 of the 5 min.
11 AM

Cycling - trainer (gym) 45:00 [3] 22.5 km (2:00 / km)
ahr:146 max:152

spin off the bike for feel:

I was able to hold a high HR with minimal effort on this one. Last 10 minutes were a bit tough, but I just tried to spin the whole set.

Monday May 2, 2011 #

8 AM

Swim - pool 1:15:00 [3] 3.2 km (23:26 / km)
slept:5.0

3x300 (100 swim/100form/100 build)
4x200 (middle 100 fast)
5x100 (last 25 fly)
10x100 (pull)

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