Training Log Archive: aireybIn the 7 days ending Dec 12, 2010:
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Sunday Dec 12, 2010 #
Cycling -- Trainer tempo 1:30:00 [3]
ahr:153 max:168 slept:4.0 weight:175.6lbs (sick) shoes: Trainer Tire
didn't sleep well at all...was up until about 4:30 b/c i was too congested to lay down and sleep...head seemed to clear up around 4 and i tried sleeping at 4:30. slept till 8:45 or so.
trainer session was great. rode the new selle smp saddle and i am a changed man! saddle is great. for the first time on my TT bike, my boys didn't get numb.
modified my position a little bit by putting two spacers under my stem to raise my bars. i've always felt i was a little too leaned over and my hip angle was too closed at the top of the stroke, costing me power. after the change, i felt more powerful and it also put more weight on my sit bones instead of soft tissue on the saddle.
will take some more grundle building time on the bike to be comfortable, but i'm encouraged by the progress to this point. i'm really starting to feel strong again.
15 min warmup
steady zone 3 riding (HR 152 --> 167)
15 min cooldown
trainer session was great. rode the new selle smp saddle and i am a changed man! saddle is great. for the first time on my TT bike, my boys didn't get numb.
modified my position a little bit by putting two spacers under my stem to raise my bars. i've always felt i was a little too leaned over and my hip angle was too closed at the top of the stroke, costing me power. after the change, i felt more powerful and it also put more weight on my sit bones instead of soft tissue on the saddle.
will take some more grundle building time on the bike to be comfortable, but i'm encouraged by the progress to this point. i'm really starting to feel strong again.
15 min warmup
steady zone 3 riding (HR 152 --> 167)
15 min cooldown
Saturday Dec 11, 2010 #
8 AM
retired activities 1:50:00 [2] 28.0 mi (3:56 / mi) +952ft 3:48 / mi
slept:5.5 weight:176lbs (sick) shoes: mavic ksyrium elite
felt pretty good in the morning so decided to keep an appt to ride w/ liz harrell. this was a super chill ride tooling through rancho santa fe. ride felt great and i really enjoyed it. i missed several turns on the ride just b/c i was lost in how nice of a day it was and how nice it felt to be on the bike.
got very sick after the ride though! felt awful for about 16 hrs afterward.
got very sick after the ride though! felt awful for about 16 hrs afterward.
Thursday Dec 9, 2010 #
Running 31:19 [2] 2.63 mi (11:54 / mi) +123ft 11:24 / mi
slept:6.5 weight:178lbs (sick) shoes: Brooks Ininiti II
recovery jog...kept it nice and slow and concentrated on the way my feet hit the ground with each stride...finished with some solid stretching at the end
Wednesday Dec 8, 2010 #
7 AM
retired activities 43:39 [3] 12.13 mi (3:36 / mi) +624ft 3:26 / mi
slept:6.5 (sick) shoes: easton ea50 wheelset
starting to feel sick...getting a tickle in my throat and right ear. tried to heat up the body this morning on the ride in but it was soooo cold. it was all i could do to keep my hands warm.
nice sunny day though!
nice sunny day though!
6 PM
retired activities 41:45 [3] 11.98 mi (3:29 / mi) +464ft 3:22 / mi
slept:6.5 weight:177lbs (sick) shoes: easton ea50 wheelset
commute home...nearly right hooked...turned with the car to avoid getting hit
other than that, it was a nice ride home
other than that, it was a nice ride home
Tuesday Dec 7, 2010 #
8 PM
Strength 1:00:00 [3]
worked with resistance bands and 5lb weighted fitness ball...clearly don't know the proper names for all of these movements :)
3x20 bicep curls
3x20 tricep pulldowns
3x60 horizontal ball tosses
2x20 slow arm raises holding fitness ball (front)
2x20 slow arm raises holding fitness ball (side)
2x20 pushups
2x20 swiss ball leg lifts
3x20 bicep curls
3x20 tricep pulldowns
3x60 horizontal ball tosses
2x20 slow arm raises holding fitness ball (front)
2x20 slow arm raises holding fitness ball (side)
2x20 pushups
2x20 swiss ball leg lifts