Training Log Archive: OLIn the 7 days ending Apr 27, 2014:
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Sunday Apr 27, 2014 #
5 AM
Strength, Core, Stretch 1:00:00 [0] *
weight:175lbs
yoga, stretch, lacrosse ball, and foam rolling at the gym.
Saturday Apr 26, 2014 #
5 AM
Rowing - C2 (10 x 250 m ) 35:00 [4] *** 5.0 km (7:00 / km)
slept:7.0
1000 m row
Damper at 6
3 x 250 m, 6-7/10 effort.
10 x 250 m, 9/10 effort
3 min w.d, 1 Damper
Tried to keep watts at 215 per pull.
0:55 - 1:00 per 250 m. I think
Butt was sore from the seat again.
Damper at 6
3 x 250 m, 6-7/10 effort.
10 x 250 m, 9/10 effort
3 min w.d, 1 Damper
Tried to keep watts at 215 per pull.
0:55 - 1:00 per 250 m. I think
Butt was sore from the seat again.
Thursday Apr 24, 2014 #
Cycling - Road bike (Carmi Climb) 1:30:00 [3]
Failed attempt to do the classic Naramata climbs with Carmi Climb at the end.
I started with Carmi, was on my way to naramata but pulled the pin.
Wasn't feeling it.
NOt the best EMCC camp.
i'll have to plan another one, maybe in Canmore or something.
I started with Carmi, was on my way to naramata but pulled the pin.
Wasn't feeling it.
NOt the best EMCC camp.
i'll have to plan another one, maybe in Canmore or something.
Wednesday Apr 23, 2014 #
9 AM
Cycling - Road bike (EMCC Day 3 Naramata) 2:30:00 [4] ****
No Carmi climb this time.
This ride was supposed to have been done yesterday, and today a recovery ride.
Tried to ride easy and controlled on the hills.
Lead a peloton back up to the lead group on the way back.
This ride was supposed to have been done yesterday, and today a recovery ride.
Tried to ride easy and controlled on the hills.
Lead a peloton back up to the lead group on the way back.
1 PM
Run - outside (TRANSITION RUN) 59:00 [3] *** 9.54 km (6:11 / km) +70m 5:58 / km
shoes: Gel Trainers Asics (#3)
KVR run after Naramata bike.
Hilly uphill start.
Tried to keep HR under 140.
Hilly uphill start.
Tried to keep HR under 140.
Tuesday Apr 22, 2014 #
11 AM
Swim - pool (5 x 1000) 1:30:00 [3] ** 5.0 km (18:00 / km)
5 x 1000 free, odds easy, even at 1/2 IM pace.
1730 for the odds
1530 for the evens (3:07 per 200m pace)
Felt really good.
1730 for the odds
1530 for the evens (3:07 per 200m pace)
Felt really good.
Monday Apr 21, 2014 #
9 AM
Cycling - Road bike (MASTERS CAMP day 2) 5:06:30 [3] **** 80.41 mi (3:49 / mi) +1541m 3:36 / mi
ahr:132 max:171 slept:6.0
2803 kj
174 avg watts, 875 max watts
406.6 TSS
1.11 VI
80 avg cadence
Rode with medium group, better paced than years before.
Pushed the downhill from Apex in a pace line.
Riding the old Trek so not the best gearing options for climbing, but still felt good on the climbs.
174 avg watts, 875 max watts
406.6 TSS
1.11 VI
80 avg cadence
Rode with medium group, better paced than years before.
Pushed the downhill from Apex in a pace line.
Riding the old Trek so not the best gearing options for climbing, but still felt good on the climbs.
3 PM
Run - outside (TRANSITION RUN) 36:30 [2] **
shoes: Gel Nimbus 13 (#2) Asics
Tried to run easy, but only the first 10 minutes felt easy.
Very tired and hungry, legs were twitchy and close to cramping numerous times after.
Very tired and hungry, legs were twitchy and close to cramping numerous times after.