Training Log Archive: SkidderIn the 7 days ending Mar 10, 2006:
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Friday Mar 10, 2006 #
Weights (Upper Body) 51:17 [2]
ahr:118 max:158
My power on the bench is a bit off but otherwise this was OK. I didn't push the RIs hard and so my HR was down and it was a bit easier overall.
Thursday Mar 9, 2006 #
Cycling warm up/down (Trainer) 10:29 [1] 3.4 km (3:05 / km)
ahr:110 max:115
Warm-up and cooldown 5 min each side from 45 min power test.
Cycling tempo (Trainer) 45:00 [4] 25.1 km (1:48 / km)
ahr:153 max:164
45 min Power Test
Pushed as hard as I could and my HR just didn't come up that high. I don't know whether thats a good sign or not but it seemed like a good strong ride. Averaged 33.3 km/h speed but my trainers readout is not working properly so I didn't get an average power output. I think it was probably in the 280 watt range based on the speed.
Pushed as hard as I could and my HR just didn't come up that high. I don't know whether thats a good sign or not but it seemed like a good strong ride. Averaged 33.3 km/h speed but my trainers readout is not working properly so I didn't get an average power output. I think it was probably in the 280 watt range based on the speed.
Run intervals (Road) 1:14:27 [4] 13.25 km (5:37 / km)
ahr:166
Good run. Legs once again felt quite good which is again a little strange but who am I too complain.
2.5k warmup: 14:55
3.25k x 2: 15:31/ 15:46 RI 2k: 12:56
2.5k warmdown: 15:20
Intervals were ~ race pace for ATB.
2.5k warmup: 14:55
3.25k x 2: 15:31/ 15:46 RI 2k: 12:56
2.5k warmdown: 15:20
Intervals were ~ race pace for ATB.
Wednesday Mar 8, 2006 #
Misc (Hockey) 50:00 [3]
Played my best game in a while though still lots of room to improve. Broke my scoring drought.
Tuesday Mar 7, 2006 #
Cycling warm up/down (Trainer) 5:00 [1]
ahr:115
A little spin to loosen the legs before my run.
Run tempo (Road) 39:39 [5] 8.25 km (4:48 / km)
ahr:179
A very hard run but it felt great. The human body is a complete mystery as unlike most previous Tuesday tempo runs my legs felt quick and I think I could have held this pace for a longer run despite a loaded Sunday and leg weights last night. My first real fast tempo run this year....gives me some confidence for the ATB in 3 weeks.
Cycling (Trainer) 1:37:09 [3] 42.0 km (2:19 / km)
ahr:144 max:156
My legs were still responding well and it didn't seem right to quit my workout in the middle of Lance racing Jan up the final climb of the Piranese so I decided to climb through to the finish with them.
40 min @ 85-90 cadence
20 min @ 70-75 cadence + 2 gears
10 min 1-leg drill
20 min @ 60-65 cadence + 4 gears
15 min @ 70-75 cadence + 2 gears
2 min cool down
40 min @ 85-90 cadence
20 min @ 70-75 cadence + 2 gears
10 min 1-leg drill
20 min @ 60-65 cadence + 4 gears
15 min @ 70-75 cadence + 2 gears
2 min cool down
Monday Mar 6, 2006 #
Weights (Upper/Lower) 1:12:55 [2]
ahr:126 max:163
Good hard weights workout. Kept the RIs short and the intensity up and did both my Upper Body and made up yesterdays missed Lower Body workout. Legs feel fried so it will be interesting to see how the run goes tommorrow.
Sunday Mar 5, 2006 #
Run (Road) 1:35:04 [3] 16.75 km (5:41 / km)
ahr:161 max:168
Run felt pretty good although not as quick as I would've liked. I felt good finishing. Had been planning to go longer but knee started to feel a bit aggravated so I cut it short.
Cycling (Trainer) 2:02:12 [3] 52.0 km (2:21 / km)
ahr:141 max:155
This ride hurt....especially the 2nd hour when I did some lower cadence work.
1st hr 90 cadence steady
2nd hr 2x10min 1-leg drills broken up by 1/2 hr at high resitance 60 cadence + 10 min to cool down at the end
1st hr 90 cadence steady
2nd hr 2x10min 1-leg drills broken up by 1/2 hr at high resitance 60 cadence + 10 min to cool down at the end
Saturday Mar 4, 2006 #
Misc (Walk) 40:00 [1] 4.5 km (8:53 / km)
Taking it easy for a day as my knee is irritated.