Training Log Archive: OLIn the 7 days ending Jan 13, 2013:
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Sunday Jan 13, 2013 #
Run - Treadmill hills (HILL PYRAMID) 50:00 [4] 5.1 mi (9:48 / mi)
slept:6.5 weight:172lbs shoes: Asics Gel Trainer (#2)
1-2-3-3-2-1 minutes at 8.5, 8.0, 7.5% incline at 6.1 mph with half the time recovery
w.d on track with 1 lap run and 30 seconds of core work, 7 x.
Very tired today and all day. Didn't end up doing planned bike ride later today.
Saturday Jan 12, 2013 #
Strength, Core, Stretch (INJURY PREHAB FOCUS) 20:00 [0]
Lacross ball roll for both feet (3 x 20 seconds)
Range of Motion stretch, R shoulder
adductor, quad, hamstring stretches.
Cycling - trainer (gym) (0:40 / 1:20) 50:00 [4]
2 x 8 x (:40 seconds fast with 1:20 Z3 spin at 90+ rpm)
Friday Jan 11, 2013 #
Crossfit 30:00 [4]
slept:6.5 weight:172.4lbs
5-5-3-3-3-2-1 reps of Front squat, worked up to 185 lbs
5 rounds of:
-5 Deadlifts (185 lbs)
-10 burpees
Unspecified (WALLEYBALL) 1:20:00 [3]
Thursday Jan 10, 2013 #
Climbing 1:30:00 [3]
Probably also attributed to lack on intensity on crossfit workouts. Will try and get in at least one climb every other week.
Swim - pool (PYRAMID (4-3-2-1)) 55:00 [4] 2.5 km (22:00 / km)
Drill set: 6 x 75m of 25m arm lead side kick/ 25m fist / 25m swim
2 x:
400m swim@racepace/:30rest (6:12, 6:13)
300m pull focus on distance/stroke...long strokes/:30rest
200m FAST...time it/:30rest (2:55, 2:55)
100m sightingevery6strokes/1:00rest
Cool down: 200-300mmixedswim/ pull /kick
Good set. Focus on snappy hips and deep underwater push offs to get under the wake from my turn.
Surprised at my times for the 400's and 200s considering I haven't been focusing on swimming that much. Would have to go slower to maintain for more 400's or 200's. Felt good and smooth though.
Not happy about stroke count though. Was up in the 18 - 19 strokes per 25m. SHould be 16 - 17
Run - Treadmill tempo (20 min TEMPO) 50:00 [4] 5.33 mi (9:23 / mi)
slept:8.0 weight:172lbs shoes: Asics Gel Trainer (#2)
2.5% incline
30 min w.u. at 6.2 mph
20 minutes Tempo (2.5% , 6.8 up to 7.1, adding 0.1 every 5 minutes)
Knew that if I started at 7.0 I would have lost technique so started a bit slower.
Not happy with my runs. Haven't been able to hold any speed for long intervals (5 min plus intervals)
Wednesday Jan 9, 2013 #
Crossfit (MET - CON) 6:00 [3]
-double unders
-sit ups
terrible at the double unders. Faulted lots. Need to work on skipping again or get a longer rope (?)
Strength, Core, Stretch (CLEAN & JERK) 15:00 [3]
2. 7 x 1 rep Clean and jerk.
95, 115, 135, 155, 175 (fail) 155, 155 155 lbs.
-tried to focus on technique. Lots to think about.
-set a PB anyways.
Swim - pool (FREE DRILL & KICK) 25:00 [1] 1.0 km (25:00 / km)
#1 - 4: side 6
#5 - 8: Catch up with finger tip drag
#9 - 12: Fist drill
100 fly warm down.
-Legs heavy, but good to do light kick with the board and loosen up.
Cycling - Trainer (fluid) long (Z1-Z2 endurance ) 1:05:00 [2] 32.0 km (2:02 / km)
ahr:115 max:129 slept:8.0 weight:172.2lbs
avg 135 watts for the ride
Cycling - Rollers 10:00 [2]
Tuesday Jan 8, 2013 #
Cycling - Trainer (fluid) warm up/down 20:00 [3] 10.0 km (2:00 / km)
Cycling - Trainer (fluid) (THRESHOLD TEST) 50:00 [3] 25.0 km (2:00 / km)
max:175 slept:8.0 weight:172lbs
"Start at 80 watts and increase watts by 20 every 3 minutes until failure"
-went off watts from the testers watt meter. Mine read about 10 to 25 watts lower.
-got up to 3 minutes at 300 watts. HR was not as high as last time, but Lactate was much higher and holding off going above 5.0 mmol was longer.
Run - outside 50:00 [1] 7.0 km (7:09 / km)
ahr:125 max:150 slept:8.0
Very easy run, ran in the back with the 7:00/km group.
Monday Jan 7, 2013 #
Physio, Chiro, IMS.. 30:00 [0]
-chiro adjustment
Run - Treadmill long (TEMPO & HILL) 1:30:00 [4] 9.5 mi (9:28 / mi)
slept:9.0 weight:173lbs shoes: Asics Gel Trainer (#2)
-last half hour I did yesterday's main set (3 x 1 min hill + 15 min tempo) + 3 x 1 min hill)
-hills done at 7% and 6.3 mph
1 min recoveries done at 1.5% and 6.3 mph
-Tempo done at 7.0 and 2.0%
Better run today than yesterday
Strength, Core, Stretch (STRETCH) 15:00 [3]