Training Log Archive: OLIn the 7 days ending Jul 10, 2011:
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Saturday Jul 9, 2011 #
9 AM
Run - Treadmill long 2:00:00 [4] 13.4 mi (8:57 / mi)
ahr:155 max:167 slept:8.0 weight:168lbs shoes: K-Swiss Kwicky Blade
last 40 min at Zone 4:
Did 9:15 / 0:45 rest at 6.6mph at 2.5% incline. HR around 158-160
Last 40 min was at 6.7, 6.8, 6.9, 7.0mph HR in 165 hr
Did 9:15 / 0:45 rest at 6.6mph at 2.5% incline. HR around 158-160
Last 40 min was at 6.7, 6.8, 6.9, 7.0mph HR in 165 hr
12 PM
Swim - pool (400s) 1:00:00 [3] 2.4 km (25:00 / km)
1x 400 w.u.
5x 400 e at 1/2 IM pace.
(6:35, 6:30, 6:26, 6:25, 6:32)
Went at a smooth pace, didn't push too hard. My adducotrs started to cramp around half way so had to control the pace. Under nourished for sure on this swim.
5x 400 e at 1/2 IM pace.
(6:35, 6:30, 6:26, 6:25, 6:32)
Went at a smooth pace, didn't push too hard. My adducotrs started to cramp around half way so had to control the pace. Under nourished for sure on this swim.
Friday Jul 8, 2011 #
5 AM
Swim - pool (100s) 40:00 [4] 1.5 km (26:40 / km)
500 w.u.
10x100 free on 2:00, holding sub 1:30
Could only hold 1:31s for the first 5. Took a 2 min break then was able to do the last 5 on 1:28s.
Not a good swim today.
Could be from working 36hrs (teaching, 24hr shift)?
10x100 free on 2:00, holding sub 1:30
Could only hold 1:31s for the first 5. Took a 2 min break then was able to do the last 5 on 1:28s.
Not a good swim today.
Could be from working 36hrs (teaching, 24hr shift)?
10 AM
Crossfit (ANNIE) 6:00 [4]
50-40-30-20-10 for time of:
Double Unders
Sit ups
Double Unders
Sit ups
Thursday Jul 7, 2011 #
7 AM
Crossfit 18:20 [5]
ahr:158 max:170 slept:7.0 weight:168lbs
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 30 lb.
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 30 lb.
Wednesday Jul 6, 2011 #
7 AM
Run - Treadmill intervals 35:00 [4] 3.5 mi (10:00 / mi)
ahr:150 max:165 weight:168lbs shoes: Asics Gel Trainer 1
10 min w.u.
4x 3 min at 9.0pmh with 3 min recovery (2.5% incline)
Supposed to swim in AM and run in PM but had to work all day, and work a trade at night.
4x 3 min at 9.0pmh with 3 min recovery (2.5% incline)
Supposed to swim in AM and run in PM but had to work all day, and work a trade at night.
Crossfit 15:00 [3]
5-4-3-2 of front squats (got up to 155lbs)
5-4-3-2 of back squats (got up to 185)
good mornings.
5-4-3-2 of back squats (got up to 185)
good mornings.
Tuesday Jul 5, 2011 #
10 AM
Cycling - Road bike 1:30:00 [3] 40.0 km (2:15 / km)
rode out to pick up my car.
Monday Jul 4, 2011 #
11 AM
Cycling - Time Trial bike 3:20:00 [5] 108.0 km (1:51 / km)
ahr:138 max:161 slept:7.0 weight:169lbs
(supposed to be a 5hr ride, but was short on time)
-30 min spin in easy gear
-4x20 min as 15 in Z3 (145-150hr) and 5 in z4 (150-155) with 10 min spin between
- 30 min spin, attacking into the wind, low profile, maintaining on the hills.
-avg cadence 92, avg speed 32.5km/h. STRONG headwind home.
I could NOT get my HR up for the life of me. Legs were pretty sore from saturday's run as well as the crossfit. Also tired from lack of sleep. Cheer lead all day yesterday.
-30 min spin in easy gear
-4x20 min as 15 in Z3 (145-150hr) and 5 in z4 (150-155) with 10 min spin between
- 30 min spin, attacking into the wind, low profile, maintaining on the hills.
-avg cadence 92, avg speed 32.5km/h. STRONG headwind home.
I could NOT get my HR up for the life of me. Legs were pretty sore from saturday's run as well as the crossfit. Also tired from lack of sleep. Cheer lead all day yesterday.
3 PM
Run - outside (TRANSITION) 41:37 [4] 8.0 km (5:12 / km)
ahr:152 max:159 shoes: K-Ruuz
8:04/mile, 146HR
8:20/mile, 150HR
8:12/mile, 158HR
8:35/mile, 154HR
8:24/mile, 153HR (1.54km)
Took 30secs rest after each mile marker.
Started off easier this time. Much better run than last weeks. Struggled at bit at times, focused on maintaining technique.
8:20/mile, 150HR
8:12/mile, 158HR
8:35/mile, 154HR
8:24/mile, 153HR (1.54km)
Took 30secs rest after each mile marker.
Started off easier this time. Much better run than last weeks. Struggled at bit at times, focused on maintaining technique.