Training Log Archive: OL

400 w.u.

3 x 200 at 1500m pace (3:10s on 3:30)
3 x 300 at 1/2 IM pace (4:50s on 20 s rest)
3 x 400 at IM pace (6:35s on 7:00)

100 w.d.

#1: Front Squat 1rm
Type: Other
Planned Duration: 0:20
Description: Build up to a 1 rm over the course of 9 sets. Start with about 50% of your estimate 1rm and the 1rst 3 sets should be sets of 5 and 3s.
eg.
Set 1 - 5 reps (135 lbs)
Set 2 - 3 reps
Set 3 - 3 reps
Sets 4-9 - 1 rep (235 lbs)
Pre-Activity Comments:

#2: Front Squat 3x6 75% (P)
Type: Strength
Planned Duration: 0:20
Description: 3 sets of 6 front squats at 75% of 1 rm.
Rest 2-3 min between sets
Pre-Activity Comments:

#3: Lower Body Accessory Work 2
Type: Strength
Description: 2 sets of 8-12
1. Single leg dedlifts with dumbbell
http://www.youtube.com/watch?v=QzHukqa2r_w
2. Flagpoles
http://www.youtube.com/watch?v=khpuxdifBq4 (hurt my neck doing this one)
3. Pistol squats
http://www.youtube.com/watch?v=XcHuJ1UBiCA
4. Hip extensions
http://www.youtube.com/watch?v=N2emIdX5ZDY
Pre-Activity Comments:

#4: Prowler Push
Type: Strength
Planned Duration: 0:30
Description: Push a body weight sled for 30 min. This is a lower body strength and conditioning drill.
Pre-Activity Comments:
Prowler Push:

Was going to try and do Tuesdays bike ride after work today, but wasn't feeling it. Could feel fatigue in my legs from yesterday's TT as well... I think...

Avg Power: 208 W
Max Power: 280 W
Max Avg Power (20 min): 227 W
Normalized Power (NP): 214 W
Intensity Factor (IF): 1.071
Training Stress Score (TSS): 113.7
Work: 746 kJ

20 min w.u.
20 km TT (36:44, 167 hr, 226 watt)

30 min transition run after the bike. HR was high throughout, probably because of the TT.
Tried to keep HR at 140, but no luck
Focus on hips out and under shoulders.

#2: Runnning Short Interval 1 - 4x400 m
Type: Run
Planned Duration: 0:30
Description: 4x400 m fast run
Rest 90 sec between repeats


Supposed to have been done yesterday.
Did the 400's on about 1:40 as I wasn't tracking distance, but estimating time.

8.2 mph at 2.3% incline for the main set

#1: Front Squat 1rm
Type: Other
Planned Duration: 0:20
Description: Build up to a 1 rm over the course of 9 sets. Start with about 50% of your estimate 1rm and the 1rst 3 sets should be sets of 5 and 3s.
eg.
Set 1 - 5 reps
Set 2 - 3 reps
Set 3 - 3 reps
Sets 4-9 - 1 rep
Pre-Activity Comments:

#2: Lower Body Accessory Work 2
Type: Strength
Planned Duration: 0:30
Description: 2 sets of 8-12
1. Single leg dedlifts with dumbbell
http://www.youtube.com/watch?v=QzHukqa2r_w
2. Flagpoles
http://www.youtube.com/watch?v=khpuxdifBq4
3. Pistol squats
http://www.youtube.com/watch?v=XcHuJ1UBiCA
4. Hip extensions
http://www.youtube.com/watch?v=N2emIdX5ZDY
Pre-Activity Comments:

#3: Prowler Push
Type: Strength
Description:
Pre-Activity Comments:
Prowler Push:
Notes: Pushing a weighted prowler. See description for instructions on the day. http://www.youtube.com/watch?v=oxCd3Hno8I0

(no prowler to push at MP)

#4: Foam roll and stretch
focus on quads, achilles, glutes, hams and adductors.

#1: Skills Swim 2 - 2200 m
Type: Swim
Planned Duration: 0:45
Description: 200 m freestyle
100 m kick on back
200 m IM drill
Set 1 - 500 m
Odd 50s: free (DPS)
Evens: fly kick
Set 2
12x50. Rest 15 sec after each repeat.
Odds: 15 m fast
Evens: breath every 5

TERRIBLE SWIM! I almost stopped about 5 times.
Arms and shoulders were really sore and I just didn't feel right.
Not a good sleep last night either.