Training Log Archive: HarpsIn the 7 days ending Dec 20, 2009:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||||
Saturday Dec 19, 2009 #
Cycling (Absolute Endurance) 2:35:00 [4]
ahr:159 max:180
Ironman Germany course again with Dee. I think HR is exaggerated 7-10 bpm due to the abundance of HR monitors in the room. Wattage down a bit compared to last week at 227, probably due to a long training week.
Friday Dec 18, 2009 #
Running intervals 53:00 [4] 12.0 km (4:25 / km) +90m 4:15 / km
ahr:155 max:170 shoes: Asics Kinetic
Yoga (DVD) 30:00 [1]
Thursday Dec 17, 2009 #
Cycling tempo (spin bike) 1:00:00 [4]
ahr:147 max:167
Decided to try a workout from a 7-Systems email I just recieved this morning:
Warm up:
10 minutes easy spinning
Activate
7 minutes of 30 seconds at threshold effort (85%), 30 seconds easy spin
3 minutes easy spinning
Main Set
10*(2 minutes at 85% effort, 1 minute easy spin)
Cool Down
5 minutes spinning at 100+rpm
5 minutes easy spin
Warm up:
10 minutes easy spinning
Activate
7 minutes of 30 seconds at threshold effort (85%), 30 seconds easy spin
3 minutes easy spinning
Main Set
10*(2 minutes at 85% effort, 1 minute easy spin)
Cool Down
5 minutes spinning at 100+rpm
5 minutes easy spin
Swimming (Swimplan) 57:00 [3]
Swimming at Premeir.
Weights/core 15:00 [1]
Wednesday Dec 16, 2009 #
Running 2:30:00 [3] 24.0 km (6:15 / km) +500m 5:40 / km
ahr:151 max:164 shoes: Salomon XT Wings
Escarpment loop (Twiss->Crawford->Rattlesnake->Yaremko) with Kona. Had to keep the pace really slow since it was so icy. Should have brought my running spikes. Apex light is great, too much light for these runs, going to downgrade my lighting to the Remix to save a bit fo weight and keep the LI batteries for the Apex...
C • Apex etc 16
Tuesday Dec 15, 2009 #
Weights/core (at home) 20:00 [1]
Yoga (DVD) 30:00 [1]
First yoga in months. Feeling some tightness and knee discomfort so I'm hoping to do this or stretching 2-3 days a week.
Gym machine 1:00:00 [3]
ahr:143 max:158
Monday Dec 14, 2009 #
Running 58:00 [3] 12.0 km (4:50 / km) +87m 4:40 / km
ahr:151 max:175 shoes: Asics Kinetic
Swimming (Swimplan) 55:00 [3]
Swimming at Premeir. I am so outta swim shape!