Training Log Archive: LarryBIn the 7 days ending Mar 19, 2017:
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Sunday Mar 19, 2017 #
8 AM
running (Trail run) 1:25:04 [3] 6.39 mi (13:19 / mi)
shoes: Cascadia 10-2016
Run 1: 2hr flat road run at a steady easy effort. (Had not done trails in past "trail run weeks" so mixed it up. Wet and sloppy conditions so cut this a little short.)
Saturday Mar 18, 2017 #
9 AM
Biking (Outdoors) 2:22:06 [3] 32.2 mi (4:25 / mi)
Bike 3: 30-35M outdoor bike ride, hilly course. OR if unable to ride outside due to weather, shoot for 2hrs on the trainer mixing up easy spinning with occasional “hills.”
Friday Mar 17, 2017 #
7 AM
swimming 1:00:00 [3]
Swim 5: 60:00 distance swim.
Thursday Mar 16, 2017 #
7 AM
running (Treadmill) 1:00:00 [3] 5.4 mi (11:07 / mi)
shoes: Asics-home 9-2016
Run 2: 60:00 run with alternating 5:00 segments of easy pace and tempo pace on flat roads or TM.
a. On a flat route or treadmill, run 10:00 easy to warm up.
b. Alternate 5:00 segments of Tempo pace (about 8:30) and 5:00 of easy pace for 4 sets.
c. Finish with a final 10:00 at Easy Pace to make 1hr total.
a. On a flat route or treadmill, run 10:00 easy to warm up.
b. Alternate 5:00 segments of Tempo pace (about 8:30) and 5:00 of easy pace for 4 sets.
c. Finish with a final 10:00 at Easy Pace to make 1hr total.
Wednesday Mar 15, 2017 #
7 PM
Biking (Trainer) 1:00:00 [3]
Bike 4: Steady, easy spinning for 60:00, broken up with sprints on the 5s and "hills" on the 10s. This means at 5:00, 15:00, etc keep the resistance the same but spin as fast as you can for 30 seconds. Then at 10:00, 20:00, etc. switch to a hard gear and do a slower cadence seated push for 1 minute before resuming the easy spinning.