Training Log Archive: OLIn the 7 days ending Oct 7, 2012:
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Sunday Oct 7, 2012 #
5 AM
Swim - pool (BREAST / FREE) 30:00 [3] 1.6 km (18:45 / km)
slept:7.5 weight:170lbs
2 x 200 IM drill w.u.
4 x 100 e on 1:55, DPS focus (holding 1:43s)
8 x 50 t on 1:05, holding 55s
4 x 100 e on 1:50, DPS focus (holding 1:40)
out os shape!
4 x 100 e on 1:55, DPS focus (holding 1:43s)
8 x 50 t on 1:05, holding 55s
4 x 100 e on 1:50, DPS focus (holding 1:40)
out os shape!
Saturday Oct 6, 2012 #
10 AM
Cycling - CX race (JIM HORNER RACE) 1:00:00 [5] 15.5 km (3:52 / km) +156m 3:41 / km
ahr:170 max:176 slept:8.0 weight:170lbs
Jim Horner Race, Argyll.
First race with Kona bike
First "Sport Category" race. Wasn't last at least.
Bike skills got better throughout the race.
I killed myself for three laps, because that's how many I thought we had to do. It was actually 5.
Low back was really sore at the end.
Thought it was only
First race with Kona bike
First "Sport Category" race. Wasn't last at least.
Bike skills got better throughout the race.
I killed myself for three laps, because that's how many I thought we had to do. It was actually 5.
Low back was really sore at the end.
Thought it was only
Friday Oct 5, 2012 #
6 AM
Strength, Core, Stretch warm up/down (PINKBIKE w.u.) 20:00 [3]
slept:7.0
3 rounds of:
Horizontal pull ups on TRX
Stability ball shoulder lifts (10lbs)
Clock arm pivot
Swiss Ball crawl
Weighted one leg deadlift
7 AM
Crossfit 10:00 [3]
5 rounds of:
2 muscle ups
4 handstand pushups
8 24 kg KB swings
-almost able to do a complete unassisted muscle ups
2 muscle ups
4 handstand pushups
8 24 kg KB swings
-almost able to do a complete unassisted muscle ups
Swim - pool (KICK) 17:00 [2] 1.25 km (13:36 / km)
6 x 75 of 50 swim/25 kick
4 x 200 kick with flippers (S/B/S/F)
4 x 200 kick with flippers (S/B/S/F)
3 PM
Run - outside 39:40 [2] 7.14 km (5:33 / km) +62m 5:19 / km
ahr:151 max:163 shoes: Innov8 Trail
Easy Run, tried out new Shoes (Innov8 trail shoes)
40 min loop from home
40 min loop from home
Wednesday Oct 3, 2012 #
6 AM
Crossfit 12:00 [4]
slept:7.0 weight:170lbs
12 min AMRAP:
10 Deadlifts (150lbs)
10 kipping pull ups
30 double unders
I think I did 10 rounds or 11, lost track.
10 Deadlifts (150lbs)
10 kipping pull ups
30 double unders
I think I did 10 rounds or 11, lost track.
Tuesday Oct 2, 2012 #
7 PM
Cycling - Trainer (fluid) (6/4) 50:00 [3] 23.0 km (2:10 / km)
ahr:130 max:150
No cross race today (cancelled). Have to race on Saturday now.
10 min w.u.
4 x 6 min (hold HR at 140+) / 4 min recovery spin
10 min w.u.
4 x 6 min (hold HR at 140+) / 4 min recovery spin