Training Log Archive: OLIn the 7 days ending Feb 19, 2012:
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Sunday Feb 19, 2012 #
Run - outside long 1:48:00 [3] 18.8 km (5:45 / km)
ahr:149 max:170 slept:8.5 weight:172lbs shoes: Gel Nimbus 12 - Asics
split avg.p moving pace avHR cal
1 8:44.5 8:43 1.00 0 18 8:45 8:43 8:14 149 176 127
2 9:15.0 9:03 1.00 22 18 9:15 9:03 8:00 144 158 127
3 9:02.8 8:58 1.00 0 59 9:03 8:58 8:00 144 153 128
4 9:22.7 9:12 1.00 0 62 9:23 9:12 8:04 144 154 127
5 9:18.2 8:59 1.00 52 20 9:18 8:59 7:49 151 160 128
6 9:15.0 9:11 1.00 75 0 9:15 9:11 8:15 154 160 128
7 9:50.5 9:21 1.00 64 38 9:50 9:21 6:17 146 163 127
8 9:29.9 9:27 1.00 0 30 9:30 9:27 7:56 146 158 125
9 8:50.2 8:50 1.00 55 0 8:50 8:50 8:04 156 162 130
10 9:28.0 9:25 1.00 0 9 9:28 9:25 8:07 150 161 126
11 9:35.3 9:24 1.00 0 23 9:35 9:24 8:04 150 160 128
12 1:52.7 1:44 0.18 0 0 10:29 9:41 9:03 151 155
Cycling - Trainer (fluid) warm up/down 30:00 [1]
Saturday Feb 18, 2012 #
Crossfit 10:48 [4]
ahr:145 max:156 slept:4.0 weight:172lbs
500m row
12 x 24kg KB swings
12 handstand pushups
Didn't have a good sleep last night
Swim - pool 1:45:00 [3] 4.0 km (26:15 / km)
400e pull, 300k pull, 200e pull
6x50 e descend from 50 to 40 seconds twice
2 x 750 as 100k/650t holding 1:00 to 58 seconds per 50
4x50 w.d.
Friday Feb 17, 2012 #
Cycling - trainer (gym) hills (4x5 min ) 1:00:00 [5] 25.0 km (2:24 / km)
ahr:145 max:163 slept:8.0 weight:172lbs
4x5 min (level 17,18) with 5 min spin (level 10)
tried to hold 60 to 70 rpm depending on level (260-280 watts)
Run - Treadmill hills 43:00 [5] 3.4 mi (12:39 / mi)
ahr:153 max:173
1,2,3,4,3,2,1 minutes at level 6.0mph at 8.0% incline with 1 min plank between each set.
After minute "4" I started to fade and had to really work hard on the plank
Wednesday Feb 15, 2012 #
Swim - pool (MACCA) 1:00:00 [4] 3.0 km (20:00 / km)
slept:6.0 weight:173lbs
12 x 50, 3rd one hard
8 x 50, 2nd one hard
4 x 50, 1st one hard
Held 40 seconds on all. NOT good sprint times
500 pull
500 kick w flipps
Crossfit 10:38 [3]
ahr:147 max:157
115 lb push press
L pull ups
115 lb dead lift
Not the most spirited workout.
Cycling - MTB 1:20:00 [2] 20.0 km (4:00 / km)
ahr:122 max:144
crashed on my bike pretty hard on my L hip
Tuesday Feb 14, 2012 #
Crossfit 18:36 [4]
ahr:150 max:166 slept:7.0 weight:172lbs
50 Wall-ball shots, 20 pound ball
Row 1K
35 Wall-ball shots, 20 pound ball
Row 500 meters
20 Wall-ball shots, 20 pound ball
Strength, Core, Stretch 10:00 [3]
suitcase squats (3x12 each leg)
Cycling - Trainer (fluid) (4x10 min) 1:30:00 [3] 40.0 km (2:15 / km)
ahr:140 max:158
4x (10 min with 5 min recovery)
tried to hold watts between 230 and 240. Hard to do on the first two , had to work hard to hold on the last two sets.
Run - Track warm up/down 20:00 [1] 4.0 km (5:00 / km)
shoes: Gel Nimbus 12 - Asics
workout at St. FX
Crossfit 7:46 [4] 0.8 km (9:42 / km)
ahr:157 max:169 shoes: Gel Nimbus 12 - Asics
3 cleans
6 burpees
9 air squats
12 kettle bells
200m sprint
Monday Feb 13, 2012 #
Swim - pool (200s) 45:00 [4] 2.0 km (22:30 / km)
slept:8.0 weight:171lbs
6x200 on 3:30 (3:09, 3:10, 3:06, 3:06, 3:05, 3:05)
200 w.d.