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Training Log Archive: jeffsgrant

In the 7 days ending Oct 25, 2009:

activity	#	time	miles		km		+m
Running	4	6:44:00	43.25	(9:20)	69.6	(5:48)	245
Cycling	2	1:50:00	24.85		40.0		500
Strength Training	3	1:13:00
Total	7	9:47:00	68.1		109.6		745

2:45

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Sunday Oct 25, 2009 #

Running (road) 2:45:00 [3] 30.0 km (5:30 / km) +50m 5:27 / km
shoes: Nike Free

Saturday Oct 24, 2009 #

Cycling (road) 1:30:00 [3] 40.0 km (2:15 / km) +500m 2:07 / km

great road ride, all better after yesterday's brief sickness. Easy pace, took in some great scenery. Likely the last road ride of the season.

Strength Training (Jeff's gym blast) 30:00 [3]

20 reps x 2 sets
weight-assisted pull-ups
push-ups
crunches on machine with sliding knees
back extensions

20 reps x 2 sets
weight-assisted pull-ups
push-ups
crunches on machine with sliding knees
side abs rotation machine (10 each side)

20 reps x 1 set
push-ups balancing on 3 swiss balls
medicine ball crunches on swiss ball
side arm raises with 4kg dumbbells balancing on 1 foot on the wobble board
front arm raises with 4kg dumbbells balancing on 1 foot on the wobble board

ski tuck hold on wobble board (10 seconds)
athletic stance, L-R arm raises on wobble board w/dumbbells (simulating poling)
side/side on wobble board simulating carving pressure
jump-push ups in a circle (20 to complete circle)

Note

sauna session and mini ice bath

Friday Oct 23, 2009 #

Running 1:45:00 [3] 16.0 km (6:34 / km) +150m 6:16 / km
(sick) shoes: Montrail Mtn Masochist 12.5

nice brisk morning for a run, but had major stomach problems (very rare for me) -- suffered through the run and cut it a bit short from the planned 2 hours. felt stomach sick all day.

Note

massage

Thursday Oct 22, 2009 #

Cycling intervals (tabata) 20:00 [5]

inside, spin bike, painful, fun -- sort of

Strength Training (Leg Blasters) 10:00 [3]

3 sets

Wednesday Oct 21, 2009 #

Running intervals (track) 50:00 [5] 10.0 km (5:00 / km)
shoes: 5-Fingers

8x800 target 3:05

first one was 2:57 -- rest were between 2:56 and 3:05

i'm well over AT on these -- not at redline, but close. Could run a faster 800, but couldn't do 8 consistently faster than 3:02 or so. Am I too much over AT for the desired benefits, or is it ok?

C • you should be over AT on th... 1

Running warm up/down (track) 9:00 [2] 1.6 km (5:37 / km)
shoes: barefoot

barefoot cool down

Tuesday Oct 20, 2009 #

Strength Training (Sport Disc) 15:00 [2]

ski conditioning on the MFT sport disc

Strength Training (ATW core) 18:00 [3]

sets of 30

Monday Oct 19, 2009 #

Running (trail) 1:15:00 [3] 12.0 km (6:15 / km) +45m 6:08 / km
shoes: Asics Trail Attack new

running commute home from work, damn it's cold now (low single digits C)

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