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Training Log Archive: redrider

In the 7 days ending Mar 10, 2013:

activity	#	time	miles		km		+m
Cycling	3	2:36:00	34.98	(4:28)	56.3	(2:46)	241
Strength	4	2:10:00
Running	3	1:19:00	9.69	(8:09)	15.6	(5:04)
Cross training	2	1:05:00	1.24		2.0
Trail running	1	40:00	3.17	(12:37)	5.1	(7:51)
Swimming	1	10:00	0.31	(32:11)	0.5	(20:00)
Total	6	8:00:00	49.4		79.5		241

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Sunday Mar 10, 2013 #

Trail running (sprints) 40:00 [2] 5.1 km (7:51 / km)
ahr:137

warm up + running drills + 3x30''+3x15''+3x10'' sprints + warm down. took it relatively easy, still recovering.

Strength (circuit) 30:00 [2]

Saturday Mar 9, 2013 #

Strength (yoga) 1:00:00 [2]

Cross training warm up/down 15:00 [1] 1.0 km (15:00 / km)

Note
(sick)

Wednesday Mar 6, 2013 #

11 AM

Running warm up/down 12:00 [2] 2.0 km (6:00 / km)

Strength (weights) 30:00 [2]

3x20x30kg squats, 3x12x40kg leg curl, 3x12x40kg leg extension, 3x12x45kg abduction, 3x12x90kg leg press, 3x20x20kg lunges, 3x20x20kg heel raises, abs, backs, push ups

Running warm up/down 11:00 [2] 2.0 km (5:30 / km)

Tuesday Mar 5, 2013 #

10 AM

Cycling 15:00 [2] 5.2 km (2:53 / km)

Running warm up/down 10:00 [2] 1.5 km (6:40 / km)

Running intervals 20:00 [5] 5.0 km (4:00 / km)
ahr:172 max:185

5x1000m intervals with 4min recoveries. First track session for a long while and I wasn't sure what pace to run (I'm obviously not very fit at the moment). Thought that 3:50-4:00 would be good but ended up running a bit faster (3:50, 3:50, 3:48, 3:44, 3:38). Felt pretty good and wasn't too exhausted after doing them. Foot was pretty good too during the session but hurt afterwards.

Running warm up/down 10:00 [2] 2.0 km (5:00 / km)

warm down with 6x60m strides

Cycling 15:00 [2] 5.1 km (2:56 / km)

4 PM

Cycling (road) 1:26:00 [2] 34.0 km (2:32 / km) +241m 2:27 / km

Alvechurch loop. Easy ride but tried to push on climbs. Gorgeous weather!

Monday Mar 4, 2013 #

Cycling 20:00 [2] 6.0 km (3:20 / km)

Cross training (aqua running) 40:00 [3]

deep water running including 10x1min intervals with 1min recovery

Cycling 20:00 [2] 6.0 km (3:20 / km)

Running 16:00 [2] 3.1 km (5:10 / km)

testing new Asics Gel Volt 33 shoes. loved them!

Cross training 10:00 [2] 1.0 km (10:00 / km)

Strength (circuit) 10:00 [2]

Swimming 10:00 [2] 0.5 km (20:00 / km)

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