Training Log Archive: OLIn the 7 days ending Jan 22, 2012:
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Saturday Jan 21, 2012 #
11 AM
Run - Treadmill long 1:00:00 [3] 6.1 mi (9:50 / mi)
ahr:155 max:166 weight:173lbs shoes: Gel Nimbus 12 - Asics
2.5% incline, varying between levels 6.3 to 6.0
-tough run, my HR was really high and I am weak in my glutes.
Good thing is that my foot didn't bug me during nor after the run.
-tough run, my HR was really high and I am weak in my glutes.
Good thing is that my foot didn't bug me during nor after the run.
12 PM
Crossfit 8:25 [4]
ahr:147 max:163
5 rounds of:
12 x 20lb wall ball shots
12 toes to bar.
-last half was hard, as my legs and abs fatigued during the TTB.
12 x 20lb wall ball shots
12 toes to bar.
-last half was hard, as my legs and abs fatigued during the TTB.
Friday Jan 20, 2012 #
4 PM
Cycling - Rollers (23,24,25,26,26, SLD) 1:00:00 [4] 27.0 km (2:13 / km)
ahr:142 max:167 slept:8.0 weight:174.4lbs
5 min 53 x 24
5 min 53 x 21
5 min 53 x 24
5 min 53 x 19
5 min 53 x 24
5 min 53 x 17
5 min 53 x 24
5 min 53 x 16
5 min 53 x 24
5 min 53 x 16
10 min Single Leg Drils (SLD)
5 min 53 x 21
5 min 53 x 24
5 min 53 x 19
5 min 53 x 24
5 min 53 x 17
5 min 53 x 24
5 min 53 x 16
5 min 53 x 24
5 min 53 x 16
10 min Single Leg Drils (SLD)
Thursday Jan 19, 2012 #
8 PM
Cycling - Trainer (fluid) intervals (4 x 10s) 1:15:00 [5] 35.0 km (2:09 / km)
ahr:155 max:168 slept:7.0 weight:175lbs
15 min w.u.
4 x (10 minutes with 5 min recovery)
- holding 245 watts
felt better than last time, and I was able to do 4 intervals.
4 x (10 minutes with 5 min recovery)
- holding 245 watts
felt better than last time, and I was able to do 4 intervals.
Tuesday Jan 17, 2012 #
11 AM
Cycling - Trainer (fluid) 1:00:00 [3] 27.0 km (2:13 / km)
ahr:140 max:160 slept:8.0 weight:174.2lbs
15 min w.u.
3 x (10 min as 0:30 spin/0:30 ride + 5 min recovery)
tough. Need to work on my cadence work in the early part of the season.
3 x (10 min as 0:30 spin/0:30 ride + 5 min recovery)
tough. Need to work on my cadence work in the early part of the season.
Monday Jan 16, 2012 #
6 AM
Strength, Core, Stretch 20:00 [4]
slept:8.0 weight:174lbs
12 x 2 reps of squats (half at 135, half at 185)
12 x 2 reps of bench press (185lbs)
12 x 2 reps of bench press (185lbs)
8 AM
Run - Treadmill 33:00 [4] 3.0 mi (11:00 / mi)
ahr:153 max:175
5 min w.u.
4x (5 min at 7.9, 2.5% incline with 2 min recovery)
4x (5 min at 7.9, 2.5% incline with 2 min recovery)
6 PM
Cycling - Trainer (fluid) (3 x 10s) 1:00:00 [4] 28.0 km (2:09 / km)
ahr:141 max:155 weight:175lbs
15 min w.u.
3 x 10' with 5' recovery
(trying to hold 230 watts, rest on 165 watts)
hard to do this set, I haven't biked in a long time and it shows.
3 x 10' with 5' recovery
(trying to hold 230 watts, rest on 165 watts)
hard to do this set, I haven't biked in a long time and it shows.