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Training Log Archive: coenduroguy

In the 7 days ending Apr 17, 2011:

activity # timemileskm+ft
  Run1 24:00 2.0(12:00) 3.22(7:27)
  Boot Camp1 1:00
  Cycling2 29 7.5(4) 12.07(2)
  Total4 25:29 9.5 15.29
averages - sleep:8.7 rhr:55 weight:200lbs

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Wednesday Apr 13, 2011 #

6 AM

Run 24:00 [2] 2.0 mi (12:00 / mi)
ahr:137 max:145 rhr:52 slept:9.0 weight:200lbs shoes: GTS6 pair1

Trying this new low HR training method, which means staying below 145ish. Felt good, but slow.

Tuesday Apr 12, 2011 #

8 AM

Cycling 18 [3] 4.5 mi (4 / mi)
rhr:56 slept:8.0 weight:200lbs

Nice cadence work and 2 good hill attacks which felt good. I am looking at using low HR training for ultras
http://perogoats.blogspot.com/2009/03/low-hr-train...
4 PM

Cycling 11 [4] 3.0 mi (4 / mi)

Hit the long sustained hill hard on my ride to the station. I feel like I actually started to wear it down instead of the other way around

Monday Apr 11, 2011 #

6 AM

Boot Camp 1:00 [3]
ahr:150 max:170 rhr:58 slept:9.0 weight:200lbs

More boot camp
x2
20 step lunges with 16 lbs
Sprint to cone and back
25 jumping jacks

x2
20 side step lunges with 16 lbs doing dumbbell flys
side step to cones and back
25 jumping jacks

3x20
Squat w/ side kick and opposite punch
mountian climber
Squat hop

2x15
inclined pushup
tricep dip

2x30
toe taps
calf raises

20 wood cutters on each side

1 min of standing rotating crunches

12x 20 yd Interval sprints

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