Training Log Archive: OLIn the 7 days ending Jul 24, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||
Saturday Jul 23, 2011 #
7 AM
Strength, Core, Stretch 15:00 [3]
slept:6.0
Front squat work
OHS work.
OHS work.
Friday Jul 22, 2011 #
7 AM
Cycling - Trainer (fluid) 3:00:00 [2] 77.0 km (2:20 / km)
ahr:111 max:123 slept:7.0 weight:163lbs
Supposed to be a 5 hr ride outside.
Did 2.5 at home then went MP, did another 30 min and straight into a run on the treadmill.
Legs were tired. Couldn't get my HR up. Took about 90 minutes to start feeling good.
Did 2.5 at home then went MP, did another 30 min and straight into a run on the treadmill.
Legs were tired. Couldn't get my HR up. Took about 90 minutes to start feeling good.
11 AM
Run - Treadmill (TRANSITION run) 1:00:00 [4] 6.83 mi (8:47 / mi)
ahr:148 max:161 shoes: Asics SpeedStar
started at 6.6mph and worked my way up to 7.0mph at the end. Legs were tired at that point.
2.5% incline (8:27 to 8:00 per mile pace)
2.5% incline (8:27 to 8:00 per mile pace)
Thursday Jul 21, 2011 #
8 AM
Cycling - Time Trial bike long 5:03:42 [5] 164.31 km (1:51 / km)
ahr:139 max:153 slept:6.0 weight:168lbs
-include 3x20 min at IMP
-I just rode hard as long as I could. I didn't start feeling good until an hour and a half. tried to keep RPM above 90. tailwind home.
-avg RPM 90
-avg KM/H 32.5
best ride in a long time.
Nutrition:
-Gel every 45 min
-2 bars
-1 GU chomps
2 bottles Carbo pro (with Ironman Perform)
1 bottle Ironman perform
2 bottles Hammer Fizz
-I just rode hard as long as I could. I didn't start feeling good until an hour and a half. tried to keep RPM above 90. tailwind home.
-avg RPM 90
-avg KM/H 32.5
best ride in a long time.
Nutrition:
-Gel every 45 min
-2 bars
-1 GU chomps
2 bottles Carbo pro (with Ironman Perform)
1 bottle Ironman perform
2 bottles Hammer Fizz
2 PM
Run - outside (TRANSITION RUN) 1:08:00 [4] 13.38 km (5:05 / km)
ahr:155 max:161 shoes: K-Swiss Kwicky Blade
Felt good to start, but I took about 10 minutes to get going after the bike.
first three miles were pretty much downhill. Still happy with the splits.
7:42/mile, 145hr
7:51/mile, 155hr
7:47/mile, 154hr
8:12/mile, 155hr
8:34/mile, 158hr
8:15/mile, 157hr
8:32/mile, 158hr
8:28/mile, 158hr
8:16/mile, 160hr (500m)
first three miles were pretty much downhill. Still happy with the splits.
7:42/mile, 145hr
7:51/mile, 155hr
7:47/mile, 154hr
8:12/mile, 155hr
8:34/mile, 158hr
8:15/mile, 157hr
8:32/mile, 158hr
8:28/mile, 158hr
8:16/mile, 160hr (500m)
Tuesday Jul 19, 2011 #
6 AM
Cycling - trainer (gym) (TABATA) 30:00 [5] 15.0 km (2:00 / km)
ahr:133 max:163 slept:7.0 weight:168lbs
10 min w.u.
8x 20:10 TABATA
6 min spin
8x 20:10 TABATA
6 min spin
Legs were sluggish. I can tell I haven't been doing CFE stuff.
8x 20:10 TABATA
6 min spin
8x 20:10 TABATA
6 min spin
Legs were sluggish. I can tell I haven't been doing CFE stuff.
9 AM
Strength, Core, Stretch (YOGA) 1:15:00 [4]
Moksha Yoga
Needs some work.
Needs some work.
Monday Jul 18, 2011 #
5 PM
Swim - pool (400s) 1:30:00 [4] 4.4 km (20:27 / km)
slept:7.0 weight:168lbs
2x400 w.u.
6x400e on 7:00 holding 6:28s
(went out a bit slower on the 200 split and then came back stronger, not faster (3:10-3:13 for the first 200. Felt better overall for this set, except for the last one)
400 kick
6x100 as 50y/50k
6x400e on 7:00 holding 6:28s
(went out a bit slower on the 200 split and then came back stronger, not faster (3:10-3:13 for the first 200. Felt better overall for this set, except for the last one)
400 kick
6x100 as 50y/50k