Training Log Archive: OLIn the 7 days ending Jun 10, 2012:
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Sunday Jun 10, 2012 #
11 AM
Run - outside long 1:25:00 [3] 15.15 km (5:37 / km) +127m 5:23 / km
ahr:151 max:167 slept:6.0 weight:170lbs shoes: Gel Nimbus 12 - Asics
Long run cut short as it was pouring rain outside, so I just did my 50 min at IMP.
1. 8.47/m
2. 9.14/m
3. 9.01/m
4. 9.08/m
5. 8.53/m
6. 9.01/m
7. 8.38/m
8. 8.45/m
9. 8.59/m
1. 8.47/m
2. 9.14/m
3. 9.01/m
4. 9.08/m
5. 8.53/m
6. 9.01/m
7. 8.38/m
8. 8.45/m
9. 8.59/m
Saturday Jun 9, 2012 #
8 AM
Cycling - Trainer (fluid) (6 x 5 min, Z4) 1:30:00 [5] 40.0 km (2:15 / km)
ahr:137 max:164 slept:6.0
30 min w.u.
6 x 5 min in Z4 with 3 min recovery.
1. 148 hr
2. 154 hr
3. 154 hr
4. 157 hr
5. 157 hr
6. 157 hr
Decent w.o. Took a while to get the HR up on the first bit but eventually was able to get it to 160 on the last bit of the 5 min.
6 x 5 min in Z4 with 3 min recovery.
1. 148 hr
2. 154 hr
3. 154 hr
4. 157 hr
5. 157 hr
6. 157 hr
Decent w.o. Took a while to get the HR up on the first bit but eventually was able to get it to 160 on the last bit of the 5 min.
Wednesday Jun 6, 2012 #
11 AM
Cycling - Trainer (fluid) (4 x 15 in Z3) 3:15:00 [5] 85.0 km (2:18 / km)
ahr:134 max:158 slept:8.0 weight:170lbs
1.5 hr w.u.
4 x 15 min in Z3 with 5 min recover
-tried to hold watts between 215 and 220 for each set, difficult to do on the 4th set. Could feel the legs.
25 min spin
4 x 15 min in Z3 with 5 min recover
-tried to hold watts between 215 and 220 for each set, difficult to do on the 4th set. Could feel the legs.
25 min spin
2 PM
Run - outside (TRANSITION RUN) 1:06:00 [5] 12.0 km (5:30 / km) +92m 5:18 / km
ahr:158 max:169 shoes: Asics Gel Trainer (#2)
transition run after the bike set.
Tried to start easy and pick it up, but I think I went out too hard.
Strong tailwind out and headwind back
Tried to start easy and pick it up, but I think I went out too hard.
Strong tailwind out and headwind back
Tuesday Jun 5, 2012 #
1 PM
Swim - pool intervals (8 x 400m) 1:06:00 [5] 3.6 km (18:20 / km)
slept:6.0 weight:170lbs
Took a 4 hr nap after work. Busy night shift
1 x 400 w.u. (7:00)
8 x 400 on 7:00 holding 6:20 to 6:26 avg.
MUCH better set than the last few times.
Felt good off the walls, focused on low head and high hips.
1 x 400 w.u. (7:00)
8 x 400 on 7:00 holding 6:20 to 6:26 avg.
MUCH better set than the last few times.
Felt good off the walls, focused on low head and high hips.
7 PM
Cycling - MTB 1:00:00 [1] 16.0 km (3:45 / km)
Easy ride around sherwood park with Barb