Training Log Archive: LarryBIn the 7 days ending Mar 12, 2017:
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Sunday Mar 12, 2017 #
7 AM
running (Trail run) 2:00:37 [3] 11.02 mi (10:57 / mi)
shoes: Asics-home 9-2016
Run 1: 2hr rolling easy effort trail run.
2 PM
swimming 1:00:00 [3]
Swim 5: 60:00 distance swim. -- also did a few interval sprints
Saturday Mar 11, 2017 #
1 PM
Biking (Road bike) 1:44:00 [3] 22.7 mi (4:35 / mi)
Road bike in cold weather.
Friday Mar 10, 2017 #
6 AM
Biking (Trainer) 1:00:00 [3]
Bike 4: Steady, easy spinning for 60:00, broken up with "hills" on the 9s. This means at 9:00, 19:00, etc. switch to a harder gear/more resistance and do a slower cadence seated push for 1 minute before resuming the easy spinning. Don’t make the first hill too hard; better to underestimate and be able to make the latter hills harder.
Wednesday Mar 8, 2017 #
6 AM
running (Treadmill) 50:00 [3] 4.55 mi (10:59 / mi)
shoes: Asics-home 9-2016
Run 2: Approx 1hr Hill Progression run on TM. Start running flat at your normal easy pace. Then starting at 5:00, increase the incline 1% every 2:00 until you get to 6%. At that point, lower it back to flat for 2:00 and then speed up by 15 seconds per mile and start the progression again. On the third progression, speed up by another 15 seconds per mile and progress till you can’t go any steeper (might not make it to 6% this time). Finish out the 50:00 with some easy flat jogging.
Tuesday Mar 7, 2017 #
6 AM
Biking (Trainer) 1:15:00 [3]
Bike 3: Same as last week except 75:00 (next week will be the first longer bike ride).