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Training Log Archive: OL

In the 7 days ending Aug 21, 2011:

activity # timemileskm+m
  Cycling - Time Trial bike2 4:30:00 83.89(3:13) 135.0(2:00)
  Run - outside2 1:54:43 14.25(8:03) 22.94(5:00)
  Swim - pool2 1:45:00 3.17(33:08) 5.1(20:35)
  Cycling - trainer (gym)1 1:00:00 18.64(3:13) 30.0(2:00)
  Run - Treadmill1 40:00 4.4(9:05) 7.08(5:39)
  Crossfit3 26:12
  Total10 10:15:55 124.35 200.12
averages - sleep:7.2 weight:165lbs

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Sunday Aug 21, 2011 #

9 AM

Run - outside long 1:07:31 [4] 13.42 km (5:02 / km)
ahr:151 max:160 slept:8.0 weight:165lbs shoes: K-Swiss Kwicky Blade

8:06/mile avg
First two miles my left quad was really sore, just like yesterdays bike.

*Self massage and time seemed to release it.

7:23/mile, 144hr
819, 146
758, 147
811, 150
821, 156
811, 155
810, 157
805, 157
839,149 (542m)

Saturday Aug 20, 2011 #

9 AM

Cycling - Time Trial bike 1:30:00 [3] 44.0 km (2:03 / km)
ahr:124 max:140 slept:8.0

90 min ride include 5x3 at Z4 with cadence above 100rpm.

Rode with Gails group. they were going too fast to start.
I didn't quite do the set either because I forgot.

Friday Aug 19, 2011 #

10 AM

Crossfit (HELEN) 12:33 [5]
ahr:154 max:168 slept:5.0 weight:166lbs

3 rounds:
470m run
21 kb swings (24kg)
12 kipping pullups

MP track is 235m long, and I had to walk over to the kettle bells and chinup bar.
11 AM

Swim - pool (IM work) 40:00 [3] 2.0 km (20:00 / km)

4x250 IM drill work
8x100 IM , moving fast 25s

Thursday Aug 18, 2011 #

10 AM

Cycling - Time Trial bike long 3:00:00 [4] 91.0 km (1:59 / km)
ahr:135 max:159 slept:8.0 weight:166lbs

include 4x10min at Z4 with 5min recovery between.

was difficult to get and keep my HR up in the 158+ zone.
Plus, I was riding around in some techincal areas so had to slow down.

It was really windy riding home and I lost TONNES of time on my avg (31.5 - 30.2km/h). wasn't happy about that.

1 PM

Run - outside (TRANSITION) 47:12 [5] 9.52 km (4:57 / km)
ahr:154 shoes: Asics SpeedStar

45 min run, first 25min in Z4, remainder easy.

7:50, 148hr (downhill)
7:42, 152
7:19, 160 (downhill)
8:19, 157 (uphill)
8:22, 153
8:21, 156 (up hill, 1.48km)

Great run. went out too fast but felt ok when it was time to run easy.

Wednesday Aug 17, 2011 #

6 AM

Swim - pool (100s) 1:05:00 [5] 3.1 km (20:58 / km)
slept:6.0 weight:165lbs

1000 w.u.
10x100 on 2:00 (held 1:27-1:29s)
500 pull
10x50 on 1:00 (held 0:41 to 0:42)
100 easy

Good swim. Didn't go all out on the 100s, focused on swimming like Phelps in his 200s (breathing on two, high relaxed elbows, high catch, steady kick, high hips when breathing)

Tuesday Aug 16, 2011 #

10 AM

Cycling - trainer (gym) 1:00:00 [3] 30.0 km (2:00 / km)
ahr:138 max:150 slept:8.0 weight:163lbs

60 minute zone 2 ride

Tried to keep cadence up and ride a bit harder. Left medial Quad started to burn a bit around 30 minutes, then subsided.

94rpm avg, 277watt avg,
11 AM

Run - Treadmill (TRANSITION ) 40:00 [3] 4.4 mi (9:05 / mi)
ahr:148 max:153 shoes: Asics SpeedStar

Level 6.7, 2.5% incline. Felt easy.

Crossfit 5:26 [5]
ahr:153 max:165

5 rounds of:

6 x 155lb dead lift
10 x burpees.

Supposed to be a harder deadlift but I didn't want to tweak my back.

Monday Aug 15, 2011 #

6 AM

Crossfit 8:13 [4]

21-15-9 reps for time of:

Overhead Squat, 95/65 pounds

Toes-to-Bar

wobble board push ups

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