Sunday Jan 15 |
 | Note | |
| (injured) (rest day) |
| Second day of rest for my knee. Hope it's feeling good by tomorrow. |
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| C • Go knee go! You can do it! Hea... 3 |
Saturday Jan 14 |
| Note | |
| (injured) (rest day) |
| Resting today to see if my knee will feel better on Monday. |
Friday Jan 13 |
| Cycling 55:00 [2] | |
| |
| Light ride this morning on the trainer.
Knee was pretty sore this morning. I think I'm going to take this weekend off from training. I'll spend the next 2 days iceing the knee and doing strength stuff with the elastic bands and then see how it is on Monday. |
Thursday Jan 12 |
| Weights 1:00:00 [2] | |
| |
| Squats
Sitting Row
Hamstrings
Chest Press
Calves
Lateral Pull downs |
| Running warm up/down 30:00 [1] | |
| |
| |
| Running intervals 36:00 [3] | |
| ahr:167 |
| Intervals, 6 minutes at a moderate pace, 2 minutes rest times 4, followed by 4 sprints. |
Wednesday Jan 11 |
| Cycling intervals 20:00 [3] | |
| ahr:142 |
| Speed intervals
30 seconds on, 30 seconds off, 5 in a set, times 4. |
| |
| C • Cycling 5 |
| Cycling 1:05:00 [2] | |
| ahr:125 |
| Time inbetween intervals, warmup/down, leg isolation work. |
Monday Jan 9 |
| Cycling intervals 15:00 [3] | |
| |
| Sprint intervals. 5 x 30s , 30 s rest, times 3. |
| Cycling 40:00 [2] | |
| |
| Warm up/down, time between intervals. |
| Weights 1:00:00 [2] | |
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