Training Log Archive: OL

400e
400 IM drill
4x100 e pull on 1:40
4x100 IM swim
200 w.d.

2 hr run in the river valley from 50st

Stopped lots b.c. ran with Barb and she was hurting at 1/2 way. I ran pretty easy from then on.
R Food still bothersome with runs. May need to wear a more cushioned shoe for Ironman in two weeks.

8:46, 143
8:43, 142
9:36, 148
9:14, 146
8:48, 150
9:06, 149
8:19, 147
8:56, 146
8:55, 143
8:43, 148
9:01, 150
9:18, 143

Easy recovery ride from yesterday.
Surprisingly, I didn't feel beat up today as I thought I would from yesterday's workout.

Did the 5hr BRIAN loop with an extra 30 min out/back to Camrose.

Quads were a bit sore, from what I thought was the result of needles and massage.
Coming home on the range roads is always uphill and tough I've decided (rrd 223 and 231) as my pace always falls off. I dropped from 33km/h to 32.5km/h

AVG RPM: 90
AVG KM/H: 32.5

Started off ok, went out slower than I usually have on my trasnsition runs, but at around mile 5 I started to really suffer and my quads began to cramp.
I had to stop lots on the way home and had to walk the last 100m.
Once I got home my adductors siezed and I also felt really sick for a few hours after. It felt like I had just done Ironman.

It was really hot and humid today. I didn't take any gels nor pills on the run, only 3 sport legs at the start and carried Gatorade with me.
Also no compression gear worn
Avg 8:47/mile, but I stopped my watch everytime I stopped. NOT A GOOD RUN

8:08/mile, 143
8:42/mile, 151
8:24/mile, 148
8:55/mile, 152
8:40/mile, 153
8:56/mile, 160
9:00/mile, 161
9:00/mile, 158
9:02/mile, 154
9:30/mile, 157 (529m)

Took a nap after night shift then went for an easy run

8:54/mile avg.

Foot kind of hurt to start so I made sure to focus on foot landing and body lean.

800w.u
5x400 on 1:00 rest (held 6:24-6:18)
400 easy
5x100 on 2:00 (1:25s)
300 easy

Didn't feel right for the 400s. Technique was off, I got a headache throughout the set.