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Training Log Archive: Nielsen

In the 7 days ending Jul 4, 2009:

activity # timemileskm+m
  Mountain Biking3 4:20:00 31.69 51.0 600
  Swimming3 3:00:00 4.66(38:37) 7.5(24:00)
  Xterra Race1 1:50:00
  Trail Running3 1:40:00
  Total5 10:50:00 36.35 58.5 600

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Saturday Jul 4, 2009 #

Note
(rest day)

Was planning for a long easy ride but the weather was just horrible. Hard, persistent rain, and I was not going to get on the trainer.

Took a recovery day to get some other things done. Lot's of bike maintenance, massage, nap.

Friday Jul 3, 2009 #

Swimming (Masters) 1:00:00 [4] 2.5 km (24:00 / km)

Hard workout of:
400m wu
4x25 3person per lane swim wu
4x(200m on 3:20, 3x100m on 1:50)
note: last set of 100m were actually 50m on 40sec
200m pull cd

Not a blazing pace but each set was decndibg times for swim and after yesterday's swim workout this felt tough for sure.

Mountain Biking (Sugarbush Course) 2:30:00 [2] 30.0 km (5:00 / km)
ahr:126

First recon ride of the Xterra Northeast Cup MTB course. Wow... Epic course. So much variaty of terrain and styles of MTB course mixed into one. A full set of skills will be required to race this course well. AND a MOTHERLOAD of climbing. With wet conditions it's very frustrating in sections, but all-in-all a great course.

Thursday Jul 2, 2009 #

Swimming (Masters) 1:00:00 [3] 2.8 km (21:26 / km)

400m wu,
Swimming 40secs for:
400m pull, 6x50m on 1min,
300m pull, 5x50m on 55sec,
200m pull, 4x50m on 50sec,
100m pull, 3x50m on 45sec,
400m pull breathe on 5,4,5,4
100m cd

A comfortably hard workout. Really liked how it flowed. Basically felt like I was swimming somewhat hard for an hour straight. Also really focused on high elbows, pulling with forearms the whole time.

Trail Running 40:00 [2]

Slow easy trail run at Burnt Mt. Wet. Blah.

Wednesday Jul 1, 2009 #

Mountain Biking (Oak Hill) 1:20:00 [3] 21.0 km (3:49 / km) +600m 3:20 / km
ahr:140 max:172

Two slow loops of the soupy course. Yuk. Legs a bit stingy and fatigued. No snap. Felt a bit sluggish all around.

Trail Running (Oak HIll) 20:00 [4]

Fast running straight off the bike just to work the transition. Had quick legs of the run? what's up with that? Felt strong on the hills with good control over HR. Total contrast to how the biking went.

Tuesday Jun 30, 2009 #

Swimming (Masters) 1:00:00 [2] 2.2 km (27:16 / km)

wu, 4x(4x100 IM), cd

Trail Running (Hills) 40:00 [3]

20min wu, 2x3min steep hills on trails, cd.

Trying to run every other day, easing my way back into it. Short sessions 30-40min. Body really out of running shape with soreness the next day. I have no leg turnover either. It'll come in the next weeks.

Monday Jun 29, 2009 #

Note
(rest day)

Didn't really need a rest day today, as my legs feel ok after the race. When we got home from work it was just pissing down rain and dark outside. I had no desire to train. Drank beer and watched Band of Brothers instead.

Sunday Jun 28, 2009 #

Xterra Race race (Race The Rez) 1:50:00 [5]

Mountain Biking warm up/down 30:00 [2]

Warming up on the bike before the race.

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