Training Log Archive: OLIn the 7 days ending Apr 15, 2012:
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Sunday Apr 15, 2012 #
5 AM
Run - Treadmill (CFE Lactate Shuttle) 30:00 [4] 3.15 mi (9:31 / mi)
ahr:150 max:168 slept:6.0 weight:172.2lbs shoes: Gel Nimbus 12 - Asics
5 min w,u at 2.4% incline and level 6.0
7 minutes (7.5mph)
3:00 recover walk
6 minutes (7.6mph)
2:30 recover walk
5 minutes (7.5 mph)
1:30 recover walk.
Felt good to do some speed work
7 minutes (7.5mph)
3:00 recover walk
6 minutes (7.6mph)
2:30 recover walk
5 minutes (7.5 mph)
1:30 recover walk.
Felt good to do some speed work
Saturday Apr 14, 2012 #
6 AM
Crossfit 8:41 [4]
ahr:145 max:158 slept:7.0 weight:173lbs
30 reps of:
95lbs Clean and jerk.
Didn't do it too heavy, just worked on fast movement and technique
95lbs Clean and jerk.
Didn't do it too heavy, just worked on fast movement and technique
Thursday Apr 12, 2012 #
1 PM
Run - outside hills (5 x HILL repeats) 51:54 [5] 9.39 km (5:32 / km) +170m 5:04 / km
ahr:147 max:172 slept:9.0 weight:174lbs shoes: Mizuno Trail
30 min out and back to warm up
5 x (2:00 hill with 2:00 down to recover)
2 min w.d.
5 x (2:00 hill with 2:00 down to recover)
2 min w.d.
Wednesday Apr 11, 2012 #
9 AM
Cycling - Trainer (fluid) (BIG GEAR AERO) 1:45:00 [5] 49.55 km (2:07 / km)
ahr:136 max:159 slept:8.0 weight:174lbs
30 min in 53 x 21
30 min in 53 x 19
8/6/5/4/3 minutes in 53 x 12 with 2:00 recovery spin
(see garmin connect for details)
avg watts: 213 t0 222
avg HR: 150
avg speed: 31.8 to 32.6km/h
30 min in 53 x 19
8/6/5/4/3 minutes in 53 x 12 with 2:00 recovery spin
(see garmin connect for details)
avg watts: 213 t0 222
avg HR: 150
avg speed: 31.8 to 32.6km/h
11 AM
Run - outside (TRANSITION) 39:00 [3] 7.42 km (5:15 / km) +43m 5:06 / km
ahr:152 max:167 shoes: Asics SpeedStar
Run from home off the bike, based on feel.
L medial quad not hurting on this run (but this was a shorter ride before the run)
L medial quad not hurting on this run (but this was a shorter ride before the run)
Tuesday Apr 10, 2012 #
11 AM
Swim - pool (20 x 100) 1:15:00 [4] 4.0 km (18:45 / km)
slept:8.0 weight:173lbs
5 x 200 e on 4:00 holding 3:30s
20 x 100 e on 1:45 holding 1:30-1:32
-had to take a 1 min rest after 16.
2 x 200 w.d form.
20 x 100 e on 1:45 holding 1:30-1:32
-had to take a 1 min rest after 16.
2 x 200 w.d form.