Training Log Archive: SherpaIn the 7 days ending Jul 12, 2009:
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Sunday Jul 12, 2009 #
Velo 1:51:00 [3] 47.0 km (2:22 / km)
shoes: Tri-Shimano (white)
w/ IB around Milton, Carlisle, etc.
Legs were still sore from yesterdays intervals
Wildlife: deer - on Britannia, turkey vulture. No butterflies today :(
Legs were still sore from yesterdays intervals
Wildlife: deer - on Britannia, turkey vulture. No butterflies today :(
Road Run 55:08 [4] 10.9 km (5:03 / km)
shoes: Saucony (red/white)
It was supposed to be a brick workout, but ended up talking to my tri neighbours for about 30 mins before heading out for the run.
Saturday Jul 11, 2009 #
Indoor Cardio intervals 45:00 [4] 8.4 km (5:21 / km)
shoes: Saucony (red/white)
10 min w/u
30 min (1min fast, 1 min steady pace)
5 min c/d
30 min (1min fast, 1 min steady pace)
5 min c/d
Strength Training 10:00 [3]
Shoulders/back/arms
Spinning/Trainer intervals 30:00 [4]
5 min w/u
5 min standing climb
5 min intervals (30 sec fast, 30 sec recovery)
5 min standing climb
5 min intervals (30 sec fast, 30 sec recovery)
5 min c/d
5 min standing climb
5 min intervals (30 sec fast, 30 sec recovery)
5 min standing climb
5 min intervals (30 sec fast, 30 sec recovery)
5 min c/d
Stretching 10:00 [3]
Hamstring, glutes, quads, calves, etc.
swimming 30:00 [3]
1200m
500 pull
200 kick w/ fins
500 pull
500 pull
200 kick w/ fins
500 pull
Note
Went to Kelso this morning, put my wetsuit on and they cancelled the swim due to thunder and lightening......ugh!!!!
Did a reverse indoor triathlon at the gym.
Did a reverse indoor triathlon at the gym.
Friday Jul 10, 2009 #
Trail Run 50:00 [3]
shoes: Saucony (red/white)
Evening run w/ J, Oakville Trails
Temp: 28C
Temp: 28C
Stretching 5:00 [3]
Thursday Jul 9, 2009 #
swimming 40:00 [3]
Sick mermaid swim at Kelso
Wednesday Jul 8, 2009 #
Note
Sick - wanted to ride today, but feel to weak :(
Stretching 10:00 [3]
Tuesday Jul 7, 2009 #
swimming (pool) 46:00 [3] 1.5 km (30:40 / km)
2 x 100 free
200 pull
2 x 100 free
200 kick w/ fins
8 x 25
200 pull w/ paddles
250 kick w/ fins
50 free cool down
Tried to focus on high elbow and the pull. Still not feeling well....ugh!
200 pull
2 x 100 free
200 kick w/ fins
8 x 25
200 pull w/ paddles
250 kick w/ fins
50 free cool down
Tried to focus on high elbow and the pull. Still not feeling well....ugh!
Monday Jul 6, 2009 #
Road Run 37:45 [3] 7.1 km (5:19 / km)
slept:9.5 (sick) shoes: Saucony (red/white)
easy recovery run
Overall, not feeling well. Sore throat, etc.
Overall, not feeling well. Sore throat, etc.
Stretching 10:00 [3]