Training Log Archive: OLIn the 7 days ending Oct 30, 2011:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||
Friday Oct 28, 2011 #
Swim - pool (6x200s) 40:00 [4] 2.0 km (20:00 / km)
slept:6.0 weight:170lbs
2x200 e w.u.
6x200 e on 3:30, holding under 3.09.
2x200 e pul w.d.
6x200 e on 3:30, holding under 3.09.
2x200 e pul w.d.
Thursday Oct 27, 2011 #
6 AM
Crossfit (RAMPART) 23:27 [5]
ahr:151 max:171 slept:6.0 weight:173lbs
4 RFT
5 HSPU
6 DL 175lb
12 burpees
18 ring push ups
24 box jumps
5 HSPU
6 DL 175lb
12 burpees
18 ring push ups
24 box jumps
Wednesday Oct 26, 2011 #
8 AM
Cycling - Trainer (fluid) (3x10 min) 1:05:00 [5] 30.0 km (2:10 / km)
ahr:150 max:168 slept:8.0 weight:171lbs
20 min w.u. (10 ride, 4x1 min climbing drills)
3x10 min with 5 min recovery
-try to hold 32-33km/h, try to hold watts at 260-280.
-HR was pretty high for this set. I would always start to feel acid build up around 5 minutes into the set.
-Good set otherwise, need more.
3x10 min with 5 min recovery
-try to hold 32-33km/h, try to hold watts at 260-280.
-HR was pretty high for this set. I would always start to feel acid build up around 5 minutes into the set.
-Good set otherwise, need more.
Tuesday Oct 25, 2011 #
9 AM
Run - Track (TOSH) 27:40 [5] 5.84 km (4:44 / km)
ahr:158 max:179 slept:6.0 weight:170.2lbs shoes: Gel Nimbus 12 - Asics
1 mile w.u. on treadmill (only at level 6.5 and I was dying!)
Run 3 x (200m + 400m + 600m) 1:1 work to rest ratio
(0:45, 1:40, 2:40)
hard set. Not sure how my foot is going to feel tomorrow. Need to work on technique and once my foot gets better, I'm going to have to start from zero on the long runs.
Run 3 x (200m + 400m + 600m) 1:1 work to rest ratio
(0:45, 1:40, 2:40)
hard set. Not sure how my foot is going to feel tomorrow. Need to work on technique and once my foot gets better, I'm going to have to start from zero on the long runs.
10 AM
Crossfit 5:38 [4]
ahr:143 max:156
50-40-30-20-10 of
double unders
sit ups.
Back was still sore so took it easy on the situps.
double unders
sit ups.
Back was still sore so took it easy on the situps.
Monday Oct 24, 2011 #
8 AM
Strength, Core, Stretch 30:00 [2]
General strength and conditioning.
bench, KB, GHD, GHD situps, thrusters,
bench, KB, GHD, GHD situps, thrusters,
9 AM
Swim - pool (IM, kick work) 50:00 [2] 2.0 km (25:00 / km)
weight:169.8lbs
250 free
250 back
12x75 (25 kick, 25e, 25 form)
8x 100 (50 t kick/50 t swim)
100 ez
250 back
12x75 (25 kick, 25e, 25 form)
8x 100 (50 t kick/50 t swim)
100 ez