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Training Log Archive: acjospe

In the 7 days ending Sep 14, 2008:

activity # timemileskm+m
  Cycling5 7:39:00 83.5 134.38
  Running4 1:40:00 10.0(10:00) 16.09(6:13)
  Core Strength2 1:06:00
  Hill bounding/ski walking1 54:00 4.5(12:00) 7.24(7:27)
  Spenst2 18:00
  Total6 11:37:00 98.0 157.72

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MoTuWeThFrSaSu

Sunday Sep 14, 2008 #

Cycling race (CX) 42:00 [3] 6.0 mi (7:00 / mi)

Amesbury cx. Started well, then my back cramped up really bad, spasms. Finished, but did not do well. 14min L4, 32min L3.

Cycling warm up/down 54:00 [1] 8.0 mi (6:45 / mi)

Saturday Sep 13, 2008 #

Cycling race (MTB) 2:06:00 [2] 14.0 mi (9:00 / mi)
ahr:170

Series final mtb race at domnarski farm. No real competition, just rode for fun, won by five minutes or so. Won my class by 10 min. Not the greatest course, lots of mud, not much fun stuff. Warmed up 35min. 41min in L3, 2min L4 during the race- lots of climbing.

Running 30:00 [1] 3.0 mi (10:00 / mi)

Thursday Sep 11, 2008 #

Running 28:00 [1] 3.0 mi (9:20 / mi)

Spenst 8:00 [5]

single leg hops, double leg hops, sideway skate hops.

Core Strength 30:00 [2]

Wednesday Sep 10, 2008 #

Cycling warm up/down 30:00 [1] 5.0 mi (6:00 / mi)

To Cold Spring park and back; plus some trail reconn.

Cycling intervals 45:00 [2]

8x 3min on, 5min off, approximately. The loop was about 3min at race pace. Started off the bike, one runup, two sets of "barriers", a techy downhill, and some boring loops on the grass. Only a couple dog-walker run-ins. Body felt pretty trashed, especially on the runup, leading me to ride it a couple times...

Cycling (to work) 24:00 [1] 7.5 mi (3:12 / mi)

Tuesday Sep 9, 2008 #

Cycling (to work) 6:00 [1] 7.5 mi (48 / mi)

wow I'm sore.

Cycling (from work) 30:00 [1] 7.5 mi (4:00 / mi)

Cycling (road) 54:00 [1] 13.0 mi (4:09 / mi)

to hill bounding, then to Bill's house (from where Ed drove me home)

Running warm up/down 22:00 [1] 2.0 mi (11:00 / mi)

Hill bounding/ski walking intervals (bounding) 54:00 [4] 4.5 mi (12:00 / mi)

5x5min hillbounding pyramid; 5min recovery: (avg HR/HR at top)
5min threshold (177/180)
4min threshold/1min VO2max (179/190)
3min threshold/2min VO2max (178/188)-this one was ugly
4min threshold/1min VO2max (178/186)-this one was uglier
5min threshold (175/178)-this one was also ugly

4x30s on, 30s off. (avg HR 178; including rest). Slightly less ugly.

I was very sore and my legs were very tired for the whole workout. ugh.

Note

New shoes started today.

Monday Sep 8, 2008 #

Running 20:00 [1] 2.0 mi (10:00 / mi)

Spenst 10:00 [5]

6x tuck jumps, flying cogbills, V2 hops

Core Strength 36:00 [3]

core with CSU, I ran out of oomph, it was that tough.

Cycling (to work) 18:00 [1] 7.5 mi (2:24 / mi)

Cycling (from work) 30:00 [1] 7.5 mi (4:00 / mi)

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