Training Log Archive: OLIn the 7 days ending May 19, 2013:
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Sunday May 19, 2013 #
Swim - pool (ELEVATOR SET) 45:00 [3] 2.1 km (21:26 / km)
4 x 50 (#1 fast)
300 at pace (4:43)
4 x 50 (#1,2 fast)
300 at pace (4:43)
4 x 50 (#1-3 fast)
300 at pace (4:43)
4 x 50 (#1 fast)
300 at pace (4:43)
Been a while since I have swam, so tried not to go too hard on the first couple sets.
Saturday May 18, 2013 #
Run - Treadmill ((6 x HILLS) + TEMPO) 1:00:00 [4] 6.0 mi (10:00 / mi)
shoes: Gel Trainers Asics (#3)
Friday May 17, 2013 #
Cycling - CX long (LONG RIDE) 4:00:00 [2] *** 84.0 km (2:51 / km) +605m 2:45 / km
ahr:123 max:154 slept:8.0 weight:170lbs
This was supposed to be done a few days ago, but I had to switch rides for some reason (can't remember).
FUN! Love the cross bike. Rode as much as I could on the trails. Getting better and more comfortable bunny hopping and varying terrain, as well as descents.
Rode into the river valley from home and found some new trails around Hawerlak Park. Will be good to run those sometime soon.
Thursday May 16, 2013 #
Run - outside (Extra Run) 47:46 [3] 8.37 km (5:42 / km) +81m 5:27 / km
ahr:148 max:153 slept:7.5 shoes: Gel Nimbus 13 (#2) Asics
A few short hills.
Legs heavy and tired.
Cycling - MTB (Mountain Bike w Graham) 2:00:00 [3] 20.0 km (6:00 / km)
ahr:124 max:155
It was very technical.
Wednesday May 15, 2013 #
Run - Treadmill (1:30 Hills / 15' Tempo) 1:00:00 [4] **** 6.7 mi (8:57 / mi)
ahr:152 max:176 slept:8.0 weight:171lbs shoes: Gel Trainers Asics (#3)
15 min w.u.
6 x 90s hill (6.0 - 6.8% @ 6.5 mph) with 90s recovery (1.0% @ 6.5 mph)
15 min Tempo (2.0% @ 7.1 to 7.5 mph)
12 minutes w.d on track, doing A, B, C, and other drills.
Crossfit 8:00 [4] ****
-7 x 135 lb deadlift
-21 x 20 lb wall ball
I'm out of shape!
Strength, Core, Stretch 20:00 [3]
-Stretching
-1.5 rounds of GATO core workout.
Tuesday May 14, 2013 #
Cycling - Trainer (fluid) 1:50:00 [4] 53.0 km (2:05 / km)
ahr:133 max:156 slept:8.0
(Supposed to have been done on Friday, but I had an AGM for work today that didn't allow me to do the planned 4 -5 hr ride)
30 min w.u.
Add ons: 6 x 10', build every 2 minutes.
-added a km/h every 2 minutes, (27, 28, 29, 30, 31-ish)
20 min w.d.
Legs were twitchy on this one. Probably from doing weights the day before, but it felt good to push with some pre-fatigue and almost cramp, if you can believe that.
Monday May 13, 2013 #
Run - outside (Long Run) 1:27:00 [3] ** 14.68 km (5:56 / km) +87m 5:45 / km
ahr:144 max:164 slept:5.0 weight:172lbs shoes: Gel Nimbus 13 (#2) Asics
Supposed to have done a 50 min run with 3 x 8 min zone builds by 2 min.
Added this on the the last 30 min of the run.
Crossfit 12:00 [4]
-5 deadlifts
-5 hang cleans
-5 shoulder press
-5 front squats
All at 95 lbs.
I am weak!
Strength, Core, Stretch 10:00 [3]
lacrosse ball on feet,
Glute rolling,
stretching.
Swim - pool intervals (CRAZY 200s) 45:00 [4] 2.0 km (22:30 / km)
100 kick
6 x 50 (25 drill/25 swim) - finger tip drag
200 Tempo (3:03), 30 seconds rest
50 kick
4 x 50 descend each 50 (44 s)
50 kick
2 x 100 as 25 easy, 25 mod, 25 easy, 25 fast (1:30s) on :15 rest
50 kick
2 x 100 fast (1:23's) on :15 rest
50 kick
200 Tempo (2:57)
200 w.d.
decent speed, couldn't hold that for a long time.. right now..
stroke rate was at 17 - 18 / 25m. Only went as fast as I could hold this stroke race, and focused on finishing the front and back of my stroke.