Training Log Archive: ajrileyIn the 7 days ending May 14, 2023:
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Sunday May 14, 2023 #
Note
(rest day)
Feel pretty good, but I think I can use a full day off
Note
Plan for this week, take it lighter on the running for the most part. Otherwise keeping volume somewhat high and keeping up strength training for my knee.
Monday: 3000m or 3200m time trial (not sure which one yet)
Tuesday: Plyo + 5x5 deadlift | Swimming with club
Wednesday: 40-45 min recovery run
Thursday: 3x8 min @ 330 watts | 10 x 3 min @ 3:50 / km
Friday: 1-2 hour light cycling and/or 30 minute jog
Saturday: 90 min long run | Plyometrics + 5x5 squats
Sunday: Light cycling or rest
I was originally planning a 5k this weekend, but I think I'll push that to later and just do the time trial this week.
Monday: 3000m or 3200m time trial (not sure which one yet)
Tuesday: Plyo + 5x5 deadlift | Swimming with club
Wednesday: 40-45 min recovery run
Thursday: 3x8 min @ 330 watts | 10 x 3 min @ 3:50 / km
Friday: 1-2 hour light cycling and/or 30 minute jog
Saturday: 90 min long run | Plyometrics + 5x5 squats
Sunday: Light cycling or rest
I was originally planning a 5k this weekend, but I think I'll push that to later and just do the time trial this week.
Saturday May 13, 2023 #
9 AM
Running 2:16:56 [3] 25.01 km (5:29 / km) +265m 5:12 / km
ahr:133 max:152
Honestly, feel pretty good after this. Back of knee was hurting a bit during feet were totally fine though. Full rest day tomorrow to let things recover and adaptations settle in.
5 PM
Conditioning 35:04 [3]
ahr:91 max:121
5x4 pause squats 135 lbs, shoulder presses, pullups and some quad isometrics. Legs are rock solid!
Friday May 12, 2023 #
9 AM
Cycling 1:22:37 [3] 37.98 km (2:11 / km) +328m 2:05 / km
ahr:120 max:151
Light chill ride with Sohit. Certainly feel decent despite the overall high volume. Knee was bit weird yesterday and foot sore this morning so I'll have to see if it goes away.
3 PM
Running 43:41 [3] 7.89 km (5:32 / km) +52m 5:22 / km
ahr:131 max:147
Recovery jog with Katie. I feel pretty good, a bit of new foot pain which I'm monitoring but otherwise healthy. Debating whether to do a full long run tomorrow, but I think I'll do it and rest Sunday then monitor from there.
Thursday May 11, 2023 #
8 AM
Cycling 43:03 [3] 20.0 km (2:09 / km)
ahr:133 max:168
4x3min intervals at 370+ watts. Wasn't feeling great so I cut it short.
5 PM
Running 1:00:54 [3] 12.31 km (4:57 / km) +19m 4:55 / km
ahr:145 max:177
3x10 min @ 3:50 / km. Felt amazing until the last 3 minutes of the last interval my heart rate spiked for some odd reason. Might be overtrained who knows, I'll keep monitoring.
Wednesday May 10, 2023 #
8 AM
Running 50:00 [3] 8.08 km (6:11 / km) +98m 5:50 / km
ahr:127 max:152
Nice jog with 4 quick barefoot strides at the end. Have a few aches and pains, but not too bad. Added some extra because I felt decent and probably going to cycle later just for fun :)
7 PM
Conditioning (Elliptical) 1:09:13 [3] 9.0 mi (7:41 / mi)
ahr:124 max:139
going goin goin. Knee a bit finicky at the start but warmed up and feels good
Tuesday May 9, 2023 #
8 AM
Conditioning (Elliptical) 44:58 [3] 6.5 mi (6:55 / mi)
ahr:117 max:131
I might need a new category for this. Legs were a bit heavy, but honestly not nearly as bad as I thought they would be after a 15 mile day. Certainly going to take it easy though and stick to the plan.
4 PM
Conditioning 35:29 [3]
ahr:103 max:145
Great plyo routine, some isometrics and kettlebell (no squats unfortunately)
Monday May 8, 2023 #
Note
Here's the training plan for this week. A bit ambitious, depending on how today goes will adjust as necessary then next week will be more chill before I race a 5000m next Saturday.
Monday: 5x8 min @ 4:10 / km | 4x1600m @ 3:50 / km
Tuesday: 45 minutes elliptical | 30 minute cycling + squats and plyo
Wednesday: 30 min recovery run
Thursday: 8x4min @ 320 watts | 3x10 min @ 3:50 / km
Friday: 40 min freestyle swimming (it's back...)
Saturday: 80-90 min long run | 5x5 deadlift + plyometrics + PT
Sunday: Rest day or light cycling 1 hr 30 min
This will be the first 40 mile week in a long time so I will monitor for injury and tone down if necessary before next week where I will do under 30 miles of running.
Monday: 5x8 min @ 4:10 / km | 4x1600m @ 3:50 / km
Tuesday: 45 minutes elliptical | 30 minute cycling + squats and plyo
Wednesday: 30 min recovery run
Thursday: 8x4min @ 320 watts | 3x10 min @ 3:50 / km
Friday: 40 min freestyle swimming (it's back...)
Saturday: 80-90 min long run | 5x5 deadlift + plyometrics + PT
Sunday: Rest day or light cycling 1 hr 30 min
This will be the first 40 mile week in a long time so I will monitor for injury and tone down if necessary before next week where I will do under 30 miles of running.
8 AM
Running 1:06:17 [3] 13.63 km (4:52 / km) +33m 4:48 / km
ahr:138 max:157
5x8 minute threshold intervals @ 4:10 / km. A bit slower because it was with my friend, but I was planning to try a double with threshold intervals in the afternoon closer to 3:50 / km so we'll see how that goes.
6 PM
Running 1:02:43 [3] 10.02 km (6:16 / km)
ahr:133 max:179
4x1600m @ 3:50 / km. Probably a little too much running. Will see how I feel tomorrow but this was fun to try, don't think I'll do this again for a while.