Training Log Archive: O Steve!In the 7 days ending Mar 12, 2017:
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Sunday Mar 12, 2017 #
exercise bike 45:40 [3]
ahr:108
prepping for intervals.....legs are sore and hurting due to the long run the day before sooooooooooo......
I did:
3 min on (155 watts)/2 min off x 6....felt harder due to legs than HR indicated.
10 min warm up and 5 min cool down.....
I did:
3 min on (155 watts)/2 min off x 6....felt harder due to legs than HR indicated.
10 min warm up and 5 min cool down.....
Saturday Mar 11, 2017 #
Note
time to start triathlon training.
my key triathlons are at the end of the summer so that gives me time on the swim so I will hold back on that for now....I may do one triathlon early just for training.....focus on run (try to improve but at least minimize the fade) and biking (looks like it may be an early year for single track. good!
my key triathlons are at the end of the summer so that gives me time on the swim so I will hold back on that for now....I may do one triathlon early just for training.....focus on run (try to improve but at least minimize the fade) and biking (looks like it may be an early year for single track. good!
Run 1:20:20 [3]
ahr:128
objective was to build run endurance with a bit of tempo work in the middle for good measure....treadmill of course
old matrix in the corner
did a ladder up and down by:
run 4 min/walk 1 min @3.8 mph
5 min at 4.8 mph
5 min at 4.8 mph
5 min at 5.0 mph
5 min at 5.2 mph
5 min at 5.4 mph
5 min at 5.6 mph
5 min at 5.8 mph
5 min at 6.0 mph
5 min at 6.0 mph
5 min at 5.8 mph
5 min at 5.6 mph
5 min at 5.4 mph
5 min at 5.2 mph
5 min at 5.0 mph
5 min at 4.8 mph
5 min at 4.8 mph
old matrix in the corner
did a ladder up and down by:
run 4 min/walk 1 min @3.8 mph
5 min at 4.8 mph
5 min at 4.8 mph
5 min at 5.0 mph
5 min at 5.2 mph
5 min at 5.4 mph
5 min at 5.6 mph
5 min at 5.8 mph
5 min at 6.0 mph
5 min at 6.0 mph
5 min at 5.8 mph
5 min at 5.6 mph
5 min at 5.4 mph
5 min at 5.2 mph
5 min at 5.0 mph
5 min at 4.8 mph
5 min at 4.8 mph
Hike 11:27 [3]
ahr:106
cool down
exercise bike 28:15 [3]
spin warm down
Wednesday Mar 8, 2017 #
Run 1:04:36 [3]
ahr:128
Skiing done...full on run training start.....start with some mildish prep interval to season my legs....and get a bit of endurance.
Main set 4 x 5 min w/5 min easy run...10/mile pace on the first two. 9:30/mile pace on the last two.....
Main set 4 x 5 min w/5 min easy run...10/mile pace on the first two. 9:30/mile pace on the last two.....
Tuesday Mar 7, 2017 #
xc classic skiing 2:13:52 [3]
ahr:141
Bearskin....wasn't planning to ske at all after a night of rain but it skied 2" on top and fluffed everything up!.....skied in track on top of old grooming actually made for good skiing....5 days of solid K's each day and I felt myself getting stronger today....but its done with no events to test my perhaps enhanced fitness.....
Monday Mar 6, 2017 #
xc classic skiing 1:24:31 [3]
ahr:130
Bearskin...a loop in misty conditions...getting it in early before the steady rain comes...I did not think it would hold off this long so it was bonus skiing...
my ski times on this trip include many stops to read the map signs to figure out where to go....I much prefer to ski continuously with no stops but as much as they say the signage is good I found them lacking...I think I generally skied what I planned but I am not positive....I also skied solo the last two days rather than with the groups because I wanted to do my own thing and keep moving......
this ends my north shore Trek tour....and very likely nordic skiing for this year......got some good K's in.. If I did this consistently I might get in pretty good shape. I actually felt like I was starting to get stronger.
my ski times on this trip include many stops to read the map signs to figure out where to go....I much prefer to ski continuously with no stops but as much as they say the signage is good I found them lacking...I think I generally skied what I planned but I am not positive....I also skied solo the last two days rather than with the groups because I wanted to do my own thing and keep moving......
this ends my north shore Trek tour....and very likely nordic skiing for this year......got some good K's in.. If I did this consistently I might get in pretty good shape. I actually felt like I was starting to get stronger.