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Training Log Archive: OL

In the 7 days ending Oct 9, 2011:

activity

time

miles

Cycling - Trainer (fluid)

1:00:00

18.64

(3:13)

30.0

(2:00)

Run - outside

57:00

6.21

(9:10)

10.0

(5:42)

Run - Treadmill

57:00

6.22

(9:10)

10.01

(5:42)

Swim - pool

50:00

1.37

(36:35)

2.2

(22:44)

Strength, Core, Stretch

40:00

Cycling - trainer (gym)

33:20

9.88

(3:22)

15.9

(2:06)

Crossfit

30:16

Total

5:27:36

42.32

68.11

averages - sleep:6.7 weight:169.3lbs

1:00

0:00

» now

Sunday Oct 9, 2011 #

9 AM

Run - outside 57:00 [4] 10.0 km (5:42 / km)
ahr:150 max:168 slept:5.0 weight:170lbs shoes: Asics Gel Trainer 1

Easy run in the river valley with Running Room.
I was dying! So hard, and my legs were tired and sore.
HR has been really high when running.

Saturday Oct 8, 2011 #

12 PM

Cycling - Trainer (fluid) (3x 5km) 1:00:00 [5] 30.0 km (2:00 / km)
ahr:145 max:161 slept:6.0 weight:169lbs

15 min w.u.
3 x 5km (9:12, 9:11, 9:13) on rest til 15 min interval.

tried to keep at 33km/h.
HR avg on the intervals was 157-161 average.

Friday Oct 7, 2011 #

6 AM

Strength, Core, Stretch (Squat work) 40:00 [4]
slept:6.5 weight:170lbs

front squats: 8-6-5-4-3 reps working up to 115lbs
overhead squats: 6-4-3-3 reps working up to 95 lbs

3 rounds of:
3 squats (185lbs)
5 x 36" box jumps
7 kipping pull ups.

Bit of TRX core work and stretching to finish

7 AM

Swim - pool 20:00 [2] 0.8 km (25:00 / km)

300 y drill
200 IM
300 t work.

Thursday Oct 6, 2011 #

4 PM

Run - Treadmill (MILE repeats) 32:00 [3] 3.5 mi (9:09 / mi)
ahr:152 max:177 slept:7.0 weight:170lbs shoes: Asics SpeedStar

10 min w.u. (138avg HR)
2x1 mile on 4:00 rest (2.5% incline at level 8.5)

Could have pushed through 3, but I don't want to aggravate my plantar too much.

Wednesday Oct 5, 2011 #

5 AM

Swim - pool intervals (200 repeats) 30:00 [4] 1.4 km (21:26 / km)
slept:7.5 weight:168lbs

2 x 200 w.u. on 4:00 (held 3:30s)
5x200 on 0:30 rest (held 3:02 to 3:04, (3:09 first one))

Good main set. Not the best in terms of fatigue, but good times.
Stroke count is too high (18 to 19)

Probably need some video work. Was concentrating on front of catch)

Tuesday Oct 4, 2011 #

12 PM

Cycling - trainer (gym) (1 km repeats) 33:20 [5] 15.9 km (2:06 / km)
ahr:134 max:166 slept:8.0 weight:169lbs

15 min w.u.
6x 1 km (1:40) with 1:00 min rest.

-tried to hold RPM at 104 and wattage at 370.

Legs were really tired, but not dead. Still trying to break into hard work easier.

1 PM

Crossfit 18:38 [5]
ahr:146 max:169

Skill Work:

50 Pistols
50 Turkish Get ups, 25 R/L (use difficult but manageable weight)
-(tough. I am bad at both of these. Pistols have dimished in skill level)

For time:

100 Double Unders
100 Hand Release Push Ups (hard!)
100 Air Squats

Monday Oct 3, 2011 #

10 AM

Run - Treadmill (TABATA) 25:00 [5] 2.72 mi (9:12 / mi)
ahr:149 max:175 slept:7.0 weight:169lbs shoes: Asics SpeedStar

Been very tired the last few days. Sleeping in when I want to get up an train.

10 min w.u
8x 20:10 at 12%, level 8.0
10 min w.d.

Tough set, good to get running fast again though.

11 AM

Crossfit 11:38 [4]
ahr:158 max:176

10 pulls ups
20 dips (supposed to be ring dips)
30 2 foot box jumps
40 toes to bar
50 double unders
60 burpees.

Tough set. Didn't go all out, but just enough to finish. Nearly died on the burpees. I'm out of crossfit shape.

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