Training Log Archive: OLIn the 7 days ending May 26, 2013:
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Saturday May 25, 2013 #
5 AM
Run - Treadmill (4 x 4' on / 2' off) 38:00 [3] 4.0 mi (9:30 / mi)
shoes: Gel Trainers Asics (#3)
10 min w.u. at 2.5%
4 rounds of 4 min on (7.1 - 7.4 mph) and 3 minutes recovery jog (6.0 mph)
-last two rounds were at 2 min recovery jog.
-recovery jog was challenging.
-a tough run although not a tough set
4 rounds of 4 min on (7.1 - 7.4 mph) and 3 minutes recovery jog (6.0 mph)
-last two rounds were at 2 min recovery jog.
-recovery jog was challenging.
-a tough run although not a tough set
Friday May 24, 2013 #
5 AM
Swim - pool (200 repeats) 30:00 [4] 1.6 km (18:45 / km)
slept:6.0
(Start of day 5 of 10 for work)
2 x 200 w.u.
6 x 200 at faster than race pace on 3:30 (held 3:08 - 3:05s)
Stroke count was high for the last few. Tried to swim them smooth and with god strokes. A good set, but not where it should be.
Should come with more frequent swims.
2 x 200 w.u.
6 x 200 at faster than race pace on 3:30 (held 3:08 - 3:05s)
Stroke count was high for the last few. Tried to swim them smooth and with god strokes. A good set, but not where it should be.
Should come with more frequent swims.
Thursday May 23, 2013 #
6 AM
Run - Treadmill 45:00 [4] 4.5 mi (10:00 / mi)
slept:7.0 weight:173.5lbs shoes: Gel Trainers Asics (#3)
10 min w.u.
6 x 5 min as (4 min long hill [5%, 6.0mph] + 1 min core work [plank, squats, situps])
5 min easy jog.
6 x 5 min as (4 min long hill [5%, 6.0mph] + 1 min core work [plank, squats, situps])
5 min easy jog.
Wednesday May 22, 2013 #
6 PM
Cycling - Trainer (fluid) (Z4/hill/Z4 + 10' TEMPO) 1:21:00 [3] **** 36.0 km (2:15 / km)
ahr:146 max:170 slept:6.0
No Watts still.
30' w.u.
6 x 3 min as (1' Z4 / 1' Standing hill / 1' Z4) + 3 min recovery spin
-163-165 average HR
10' in Z3 (154 average HR)
-5 min cool down.
Good set. Made myself get on the bike right after work. Went off HR and was surprised to see that I could get my HR that high today.
30' w.u.
6 x 3 min as (1' Z4 / 1' Standing hill / 1' Z4) + 3 min recovery spin
-163-165 average HR
10' in Z3 (154 average HR)
-5 min cool down.
Good set. Made myself get on the bike right after work. Went off HR and was surprised to see that I could get my HR that high today.