Training Log Archive: OLIn the 7 days ending Feb 3, 2013:
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Sunday Feb 3, 2013 #
Crossfit 30:00 [4]
2). 4 rounds of:
-10 cleans (95 lbs)
-10 burpees
-focused on techinqe on the cleans
Strength, Core, Stretch 20:00 [3]
( human clock arms, TRX work, single leg dead lifts, supine pull ups)
2. Lacrosse roll of glute and ham insertion points on legs
Saturday Feb 2, 2013 #
Strength, Core, Stretch 30:00 [0]
Run - Track (1' : 1' w 3' ZONE BUILDs) 51:00 [5] 5.0 mi (10:12 / mi)
ahr:143 max:170 slept:6.0 weight:172lbs shoes: Gel Trainers Asics (#3)
-8 x 1:00 hard/1:00 easy
(250m / 125m)
-3 x 3 min (as Descend each 1:00) with 1:30 recovery jog
Good set, worked hard. Wasn't in the mood to do this one at the start, but got into it throughout the set.
Did the last last 3 min set on the treadmill as my knee was feeling tight on the corners.
Friday Feb 1, 2013 #
Cycling - Trainer (fluid) intervals (STEADY STATE INTERV.) 1:20:00 [2] 33.8 km (2:22 / km)
ahr:118 max:130 slept:7.0 weight:172.8lbs
NP: 144 watts
IF: 0.718
TSS: 68.3
-15 min w.u.
-4 x 10 min Steady State intervals in Z2 with 5 min recovery spin between, keeping HR within 10 bpm between rest and intervals.
(121-124 avg HR, 152 avg watts on 10:00)
(113-115 avg HR, 121 avg watts on 5:00)
Went off of new zone chart for watts in Z2.
Workout felt easy.
Run - Treadmill long (LONG RUN w 1 KM RP) 45:00 [3] 9.0 mi (5:00 / mi)
weight:170lbs shoes: Gel Trainers Asics (#3)
-focus on keeping hips under me
Run - Track (4 x 1 KM at GRP) 45:00 [3]
shoes: Gel Trainers Asics (#3)
(4:20 to 4:30 min / km avg for each set)
3 min recovery jog between.
Probably a bit too fast on this one, but I felt good. Also I really have no idea what my Goal race pace is for an 8 mile run.
Strength, Core, Stretch 15:00 [3]
2 rounds of:
KBs
chinups
GHD extensions
GHD raises
Front squats
Thursday Jan 31, 2013 #
Swim - pool (DESC PULL / PACING) 50:00 [3] 2.6 km (19:14 / km)
slept:7.0
2 rounds of stroke count work:
200 swim
100 swim
50 swim
2 rounds of pace work:
4 x 25 on :30
4 x 50 on 1:00
2 x 100 on 2:00
(holding same pace for all)
NOT A GOOD SWIM. Ended up stopping after the first round of pace work and not doing the second set. Just wasn't my swim day today. Nutrition? (had pizza for supper the night before, and not enough breakfast [piece of toast])
Unspecified (SNOW SHOEING) 1:00:00 [1] 4.0 km (15:00 / km)
Wednesday Jan 30, 2013 #
Crossfit 30:00 [3]
Worked up to 125 lbs.
-5 reps of elevated leg lunges between sets
3 rounds of:
-3 muscle ups
-5 handstand pushups
-10 double unders
Tuesday Jan 29, 2013 #
Swim - pool (MACCA ELEVATOR) 50:00 [4] 3.0 km (16:40 / km)
slept:7.0 weight:172.5lbs
4 x 50 (#1 fast/ 3 at pace) on 0:55 [0:38, 0:46 for the 50s]
2 x 200 @ race pace on 3:40 [holding 3:08 - 3:12 for the 200s]
4 x 50 (#1,2 fast / 3,4 at pace)
2 x 200 @ race paace on 3:40
4 x 50 (first 3 fast, #4 at pace)
2 x 200 @ race pace on 3:40
4 x 50 (#1 fast / 3 at pace)
2 x 200 @ race pace on 3:40
200 w.d
Like this set. Focus on low head and high hips. Seemed to help with feeling smooth in the water.
Better paced workout, didn't go out too fast. 50's maybe could have been a bit faster.
Cycling - Trainer (fluid) (Z1 - Z2 ENDURANCE) 1:15:00 [2] 33.0 km (2:16 / km)
ahr:118 max:128 slept:7.0 weight:172.4lbs
AvgP: 149 W
IF: 0.754
TSS: 70.2
Z1-Z2 endurance ride
Tried to hold power at 150 in an easy gear at a high RPM
Monday Jan 28, 2013 #
Cycling - Trainer (fluid) intervals (HOUR OF POWER) 1:00:00 [5] 28.1 km (2:08 / km)
ahr:137 max:170
Normalized Power (NP): 231 W
Average Power: 183 W
Intensity Factor (IF): 1.153
10 min w.u.
3 x (0:30 spin ups / 0:30 recovery spin)
3 x (0:30 HARD / 1:30 recovery spin)
2 x 4 x (1:00 HARD / 1:00 recovery spin) + 4 min
-53 x 5th cog.
Focus on effort, not watts. This workout hurt a lot. I couldn't have done another set.
(163 - 168 avg HR, 340 - 350 W avg (one at 371 W avg, 313 - 324 NP, (one at 340 NP))