Training Log Archive: OLIn the 7 days ending May 27, 2012:
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Saturday May 26, 2012 #
8 AM
Cycling - Time Trial bike (3 x 20 min) 3:00:00 [5] 86.38 km (2:05 / km) +223m 2:03 / km
slept:6.0 weight:170lbs
55 min w.u.
3 x 20 min trying to hold 250 watts with 10 minutes recovery between
-easy ride home
#1: watts, km/h, km, hr
#2: watts, km/h, km, hr
#3: 230 watts, km/h, km, hr
3 x 20 min trying to hold 250 watts with 10 minutes recovery between
-easy ride home
#1: watts, km/h, km, hr
#2: watts, km/h, km, hr
#3: 230 watts, km/h, km, hr
Friday May 25, 2012 #
10 AM
Cycling - Trainer (fluid) intervals (THRESHOLD LADDERS) 1:30:00 [5] 42.45 km (2:07 / km)
ahr:140 max:164 slept:5.0 weight:170lbs
[POOR SLEEP (night shift) so had a nap before the set]
30 min w.u. (170 watts, 27km/h)
3 rounds of:
-1 min at 325 watt avg
-3 min at 265 watt avg
-5 min at 225 watt avg
Cool down remainder of time
Good set. Need to do more intensity interval stuff.
30 min w.u. (170 watts, 27km/h)
3 rounds of:
-1 min at 325 watt avg
-3 min at 265 watt avg
-5 min at 225 watt avg
Cool down remainder of time
Good set. Need to do more intensity interval stuff.
2 PM
Run - outside (TRANSITION RUN) 31:15 [3] 5.87 km (5:19 / km) +22m 5:14 / km
ahr:148 max:163 shoes: Asics Gel Trainer (#2)
Easy transition run after the bike (home to baseline).
Started out really slow and then tried to stay in a comfortable pace at the turnaround.
8:39, 8:43, 8:20 for each mile (9:00/1:00)
Started out really slow and then tried to stay in a comfortable pace at the turnaround.
8:39, 8:43, 8:20 for each mile (9:00/1:00)
9 PM
Crossfit 15:00 [4]
10 rounds of:
-10 kipping pullups
-10 burpees
-10 v sits
-10 kipping pullups
-10 burpees
-10 v sits
Thursday May 24, 2012 #
8 AM
Crossfit 11:05 [4]
slept:8.0 weight:172lbs
BEEN EATING TOO MUCH CANDY!
3 rounds of:
50 D.U.
40 situps
30 squat cleans, 10kg viper bar
20 kipping chins
10 handstand pushups.
3 rounds of:
50 D.U.
40 situps
30 squat cleans, 10kg viper bar
20 kipping chins
10 handstand pushups.
Strength, Core, Stretch 20 [1]
plank, stretching and glute work
10 AM
Swim - pool long (IM work) 1:22:00 [3] 4.0 km (20:30 / km)
4 x 250 IM order drill
4 x 250 pull w paddles and buoys, E & K
10 x 100 IM on 1:55, holding 1:43s
1000 kick with flippers
4 x 250 pull w paddles and buoys, E & K
10 x 100 IM on 1:55, holding 1:43s
1000 kick with flippers
Monday May 21, 2012 #
9 AM
Swim - pool intervals (9 x 400s) 1:21:00 [4] 4.4 km (18:25 / km)
slept:8.0 weight:170lbs
1 x 400 w.u.
4 x 400 e (6:40 - 6:33)
5 x 400 pull (6:22s)
1 x 400 w.d.
Had to switch to pull at # 5. Legs were dragging and stroke was falling apart.
Felt really sick after (allergies). Nose wouldn't stop running
4 x 400 e (6:40 - 6:33)
5 x 400 pull (6:22s)
1 x 400 w.d.
Had to switch to pull at # 5. Legs were dragging and stroke was falling apart.
Felt really sick after (allergies). Nose wouldn't stop running