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Training Log Archive: OL

In the 7 days ending Mar 11, 2012:

activity

time

miles

Cycling - Trainer (fluid)

5:00:00

85.75

(3:30)

138.0

(2:10)

Swim - pool

3:00:00

4.97

(36:13)

8.0

(22:30)

Run - outside

1:54:01

12.04

(9:28)

19.38

(5:53)

121

Run - Treadmill

35:00

3.5

(10:00)

5.63

(6:13)

Crossfit

10:00

Total

10:39:01

106.26

171.01

121

[1-5]

10:09:01

averages - sleep:7.3 weight:171.9lbs

3:00

0:00

» now

Sunday Mar 11, 2012 #

8 AM

Run - Treadmill (10 x 30 sec) 35:00 [4] 3.5 mi (10:00 / mi)
ahr:146 max:160 slept:7.0 weight:171lbs

10 min w.u (6.0, 2.5%)

10 x 30 sec at 8.5 with 2 min jog at 5.0.
Legs were tired, didn't want to go too hard.

9 AM

Crossfit 10:00 [3]

Front squat work (up to 185lbs)
OHS (work up to 115 lbs)

10 AM

Swim - pool (FORM) 30:00 [0] 1.0 km (30:00 / km)

fly, back and breast work.

Saturday Mar 10, 2012 #

10 AM

Cycling - Trainer (fluid) long 3:00:00 [3] 80.0 km (2:15 / km)
ahr:134 max:145 slept:8.0 weight:169.2lbs

2 - 3 hr ride in Z2 (120 up to 133bpm)

first half of ride in 53 x 3rd easiest cog, last half in 53 x 4th easiest cog.
Legs got tired later in the ride from yesterdays run

Friday Mar 9, 2012 #

2 PM

Run - outside long 1:54:01 [3] 12.04 mi (9:28 / mi) +121m 9:11 / mi
ahr:151 max:168 slept:7.0 weight:173lbs shoes: Gel Nimbus 12 - Asics

Long run in the River Valley, start at Kinsmen. See Garmin Connect for info.

-started slow and was able to keep a pretty decent pace (9:15s) ish per mile.
-at the end was going too fast. (running with Barb)

Thursday Mar 8, 2012 #

10 AM

Cycling - Trainer (fluid) warm up/down 30:00 [2] 13.5 km (2:13 / km)
ahr:130 max:143 slept:8.0 weight:172lbs

30 min w.u.
53 x 3rd easiest cog

Cycling - Trainer (fluid) (6 x 5min BIG GEAR) 1:00:00 [5] 30.0 km (2:00 / km)
ahr:149 max:169

6 x 5min in 53 x 12 with 5 min recovery spin
-tried to hold 33km/h + average and 275+ watts
-better set than last time that I could push more and felt better.
-HR was higher as wel during the work

Cycling - Trainer (fluid) warm up/down 30:00 [3] 14.5 km (2:04 / km)
ahr:137 max:151

30 min w.d.
-was in 53 x 4th easiest cog, felt good!

Tuesday Mar 6, 2012 #

3 PM

Swim - pool (12 x 100s) 1:00:00 [4] 3.0 km (20:00 / km)
slept:8.0 weight:173lbs

(Took a 4 hr nap after work)

4 x 200 e w.u.
12 x 100 e on 1:45, holding 1:31-1:32
(felt better than last time)

6 x 50 (25k/25t)
6 x 50 (25t/25y)
6 x 50 (25k/25y)
100 IM w.d.
(fly felt good and smooth)

Monday Mar 5, 2012 #

6 AM

Swim - pool (6 x 400s) 1:30:00 [4] 4.0 km (22:30 / km)
slept:6.0 weight:173lbs

2 x 400 e w.u.
6 x 400 e on 7:00, holding 6:22-6:24
1 x 400 e pull
1 x 400 e IM w.d.

(surprised that I was able to hold that pace for the 400s. Really needed to start slow and maintain. 3:09-3:10 for the first 200 then back in 3:13-3:15 for the 2nd 200. Good set

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