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Training Log Archive: OL

In the 7 days ending Feb 12, 2012:

activity # timemileskm+m
  Cycling - Trainer (fluid)3 3:00:00 42.25 68.0
  Swim - pool2 2:15:00 3.79(35:37) 6.1(22:08)
  Run - outside1 1:23:19 8.81(9:27) 14.18(5:53)
  Run - Treadmill2 1:12:00 7.78(9:15) 12.52(5:45)
  Cycling - Rollers1 1:00:00 17.4(3:27) 28.0(2:09)
  Strength, Core, Stretch1 20:00
  Crossfit1 6:32
  Total11 9:16:51 80.03 128.8
averages - sleep:8.2 weight:172.9lbs

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MoTuWeThFrSaSu

Sunday Feb 12, 2012 #

1 PM

Run - outside long 1:23:19 [3] 14.18 km (5:53 / km)
ahr:143 max:148 slept:8.0 weight:172lbs shoes: Gel Nimbus 12 - Asics

Ran part of the hypothermic half route. Legs were sore, and it was really icy.

Saturday Feb 11, 2012 #

2 PM

Run - Treadmill (4x5 min) 42:00 [5] 4.4 mi (9:33 / mi)
ahr:152 max:176 slept:7.0 weight:171.3lbs shoes: Gel Nimbus 12 - Asics

10 min w.u., 2.5% incline, 6.4mph

4 rounds of:

5 min at 8.0mph with 3 min walk at 3.0mph.

3 PM

Strength, Core, Stretch 20:00 [3]

3x15 of exercises:

back, legs, glutes, chest.

Friday Feb 10, 2012 #

10 AM

Cycling - Trainer (fluid) 30:00 [1]
ahr:129 max:130 slept:7.0 weight:174lbs

30 min ride in the morn, pulled the plug early on this one.
5 PM

Cycling - Rollers (23,24,25,26,26,26) 1:00:00 [4] 28.0 km (2:09 / km)
ahr:143 max:166 slept:7.0 weight:172lbs

5 min each in:

53x24, 53x21
53x24, 53x19
53x24, 53x17
53x24, 53x16
53x24, 53x16
53x24, 53x16

Thursday Feb 9, 2012 #

10 AM

Cycling - Trainer (fluid) hills 1:00:00 [3] 26.0 km (2:18 / km)
ahr:147 max:162

20 min w.u.

4x (5 min hardest gear with 5 min 2nd easiest gear)

Tried to hold 266 to 270 watts.

Wednesday Feb 8, 2012 #

8 AM

Swim - pool 30:00 [1] 1.3 km (23:05 / km)
slept:7.0 weight:174lbs

700e swim
6x50 e drill (RA/LA)
300 Form swim
10 AM

Cycling - Trainer (fluid) warm up/down (10 min repeats) 30:00 [2] 13.0 km (2:18 / km)
ahr:130 max:138

30 min w.u in 53 x 2nd easiest gear

Cycling - Trainer (fluid) (10 min repeats) 1:00:00 [4] 29.0 km (2:04 / km)
ahr:156 max:169

10 min work with 5 min spin
-try to hold 10min on 235 to 240watts, 53 x 4th gear
-spin on 53 x 1st easy gear

Last two sets were tough. I haven't biked in a while but am planning on doing a bit more every other day.

Tuesday Feb 7, 2012 #

10 AM

Run - Treadmill (30 sec sprints) 30:00 [4] 3.38 mi (8:53 / mi)
ahr:156 max:173 slept:7.0 weight:173lbs shoes: Gel Nimbus 12 - Asics

Slept all say yesterday (11-4 nap)

5 min w.u. at 6.4, 2.5%
10x30 seconds (9.5 to 11.0) at 2.5% with 2 minutes jog between (6.0, 2.5%)

Legs sore from Sunday run
11 AM

Crossfit 6:32 [4]
ahr:153 max:164

4 rounds of:

15 deadlift reps (150lbs)
50 double unders

Monday Feb 6, 2012 #

6 AM

Swim - pool (6x200s) 1:45:00 [3] 4.8 km (21:52 / km)
slept:6.0 weight:174lbs

2x200 e w.u.
6x200 e on 3:40 (holding 3:06's)
5x200 kick with flippers
200 br kick
2x150 br kick holding 1:00 per 50m
200 br swim
5x100 k/t

Good swim. Surpised I swam that long.

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