Training Log Archive: OLIn the 7 days ending Aug 11, 2013:
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Sunday Aug 11, 2013 #
8 AM
Run - outside long 1:55:00 [3] *** 19.6 km (5:52 / km)
shoes: Gel Nimbus 13 (#2) Asics
Run from the science park with Barb.
Better long run than last week, but I was sore from yesterday's race.
Better long run than last week, but I was sore from yesterday's race.
Saturday Aug 10, 2013 #
8 AM
Run - outside race (TRAIL CROSS RACE) 40:00 [5] ***** 10.0 km (4:00 / km)
shoes: Salomon Cross 3 #1
1 lap warm up (2.1k per lap)
3 rounds of racing
1 lap approximately of pre and post race jogging.
Trail cross race at Terwillegar. Top finishers in each heat advance to the next round.
SO hard. Single track and hilly.
It was lots of fun though. I'm out of shape.
3 rounds of racing
1 lap approximately of pre and post race jogging.
Trail cross race at Terwillegar. Top finishers in each heat advance to the next round.
SO hard. Single track and hilly.
It was lots of fun though. I'm out of shape.
Thursday Aug 8, 2013 #
5 AM
Cycling - trainer (gym) (LACTATE SHUTTLE) 30:00 [5] ***** 15.0 km (2:00 / km)
weight:171.9lbs
5 min w.u.
7 min hard (300 to 305 watts, 100 rpm, level 14)
3 min recovery spin
6 min hard
2.5 min recovery spin
5 min hard
1.5 min recovery spin
Tough set. This is the intensity that I need in my cycling.
7 min hard (300 to 305 watts, 100 rpm, level 14)
3 min recovery spin
6 min hard
2.5 min recovery spin
5 min hard
1.5 min recovery spin
Tough set. This is the intensity that I need in my cycling.
Crossfit 10:00 [5]
4 rounds of:
3 cleans (135 lbs)
12 Over Shoudler Toss (35 lbs)
15 KB swings.
3 cleans (135 lbs)
12 Over Shoudler Toss (35 lbs)
15 KB swings.
Wednesday Aug 7, 2013 #
5 AM
Swim - pool (5 x 300s) 36:00 [4] 2.0 km (18:00 / km)
100 kick, no board w.u.
5 x 300 e on :30 rest, fast last 100 (3:20 for 200, 1:28 for last 100)
100 back w.d
Strokes felt good but speed was not there.
5 x 300 e on :30 rest, fast last 100 (3:20 for 200, 1:28 for last 100)
100 back w.d
Strokes felt good but speed was not there.
Tuesday Aug 6, 2013 #
6 AM
Swim - pool 30:00 [3] 1.6 km (18:45 / km)
4 x 200, IM order swim/drill
8 x 100 IM, [4 x 100 drill, 4 x 100 floating 25s]
8 x 100 IM, [4 x 100 drill, 4 x 100 floating 25s]
9 AM
Run - outside (CHAMP LOOP) 1:31:00 [3] *** 15.0 km (6:04 / km) +164m 5:45 / km
Champion Loop w Barb.
Took a long time to warm up but then it was ok.
HR monitor not working either. New battery???
Took a long time to warm up but then it was ok.
HR monitor not working either. New battery???
Monday Aug 5, 2013 #
8 AM
Run - outside 43:20 [3] 7.4 km (5:51 / km) +56m 5:39 / km
shoes: Gel Trainers Asics (#3)
HR strap battery may be dead.
Easy recovery run. Tried to keep pace at 6:00 / km average.
Easy recovery run. Tried to keep pace at 6:00 / km average.