Training Log Archive: OLIn the 7 days ending Apr 1, 2018:
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Friday Mar 30, 2018 #
Swim - pool (8 x 300s) 45:00 [2] 3.0 km (15:00 / km)
2x 150 build by 50's. On 2:30?
3x 100) 25 fast start, 75 steady on 1:40?
take 60 sec rest between sets.
200 cool down
swam before work so had to be a short swim:
Swim in CORE Shorts so times were faster.
Not happy with splits relative to effort. Seemed harder and slower than usual. Need to swim more.
Only able to do 8 x 300s.
Strength, Core, Stretch (Dynamic Core ) 1:00:00 [2] ***
Run - Treadmill 1:10:15 [4] **** 12.2 km (5:45 / km)
ahr:147 max:168 shoes: Asics Gel Trainer 20 (Lime)
2x (5, 4, 3, 2, 1 min) descending by about 15sec/ km from 1/2 marathon pace (5 min) to mile pace (the 1 min) . 60 sec rest between each.
3-4 min easy between the 2 sets.
Treadmill run.
Started at 7.2 and made it up to 8.4 mph.
Increase every 0.2-0.4 for every set. (8:20-7:00/mile pace)
Cycling - Trainer (fluid) (Recovery Ride Trainer 60') 1:05:00 [1] **
ahr:126 max:133
10x (3 min at 90rpm, 2 min at 110 rpm)
5 min cool down.
Throat started to get sore at work today. Might be getting sick.
Wednesday Mar 28, 2018 #
Climbing 30:00 [1] **
Cycling - Trainer (fluid) (Baker Bike 10a) 1:20:03 [5] **** 25.0 mi (3:12 / mi)
ahr:139 max:164
3x 8 min descending as: 4 min 90-95% FTP, 2 min 100-105%, 2 min 110%+
2 min rest between sets
3-5 in easy spin
Set 2: Rolling hills :
6x (20 sec low gear - maybe 53/21?, 20 sec add 2, 20 sec add 1, 20 sec add 1) repeat continuous
5 min easy spin
Set 3: anaerobic power set:
4x (40 seconds hard, 20 seconds off) Do the best you can here. Hold high watts for as long as possible
Set 1 in 5th gear. Aim for 230, 240 & 250-260 for each.
Set 2 in 5-7-9-10th gears.
Set 3 in 5th gear. Aim for 350+ watts
Need to push more on the PZ6 efforts and go for broke.
Tuesday Mar 27, 2018 #
Run - outside (Champion Loop 2:00) 1:58:23 [3] ** 17.8 km (6:39 / km)
ahr:141 max:163 slept:4.0 shoes: Salomon Cross 3 #2
P.s. on treadmill -Just curious why do you put incline at 2.5%? 1-1.5 % is sufficient..
Icy uneven trails made for some walking but a good run. Started very easy and tried to maintain.
Strength, Core, Stretch (Post Run Strength) 25:00 [1]
Lacrosse ball work on feet.
Glute activation exercises.
Swim - pool (Recovery Swim) 30:00 [1] * 1.5 km (20:00 / km)
Swam LC at KSC.
Focus on low head and low eyes in the water.
Focus on tight kick.
Very easy effort, (and very slow!)
Monday Mar 26, 2018 #
XC skiing - Skate 1:20:07 [2] ** 10.4 mi (7:42 / mi)
ahr:123 max:158