Training Log Archive: Work4justiceIn the 7 days ending May 25, 2013:
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Friday May 24, 2013 #
Mountain Bike (Dirt road biking) 1:17:00 [3] 15.7 mi (4:54 / mi)
ahr:117 max:148 shoes: Giant Talon
First ride with the clips went well! Little chilly, little windy, but with all the fiddling with the clips, I am surprised that I got the time I got on the miles. The northern wind as I was doing the last 6 or 7 miles was frustrating! But I got to thinking, as I am racing, or riding or whatever, I will remember this and other rides where I felt like I was pedaling to stay in place and in fact I did go somewhere! :) Maybe the HR monitor went out for about 5-10 minutes it seems...also had about 6 lbs in backpack.
Thursday May 23, 2013 #
6 PM
weights warm up/down 5:00 [3]
weights 40:00 [3]
ahr:94 max:119
3x45 with 30 sec rest Chin Dip Assists at first 150lb, then 165lb
3x45 with 30 sec rest full arm pulleys 28lb
3x45 with 30 sec rest lat pull downs 60lb, the 55lb
3x45 with 30 sec rest each back, tilt and straight free weight chest presses. Used 15 lb for first round, then 12s for the other 2 rounds.
3x15 with 1.5min rest 90lb row pulls
3x45 with 30 sec rest full arm pulleys 28lb
3x45 with 30 sec rest lat pull downs 60lb, the 55lb
3x45 with 30 sec rest each back, tilt and straight free weight chest presses. Used 15 lb for first round, then 12s for the other 2 rounds.
3x15 with 1.5min rest 90lb row pulls
7 PM
Spinning 1:00:00 [3]
ahr:132 max:162
Whoa there! Big difference in HR from bike to spin. Because it was just yucky outside decided to go to the gym instead of running. And, I didn't bike because my new crankbrothers candy pedals are being put on my bike! I pick it up tomorrow with my new Pearl Izumi's. :) Hot dog!
Spinning warm up/down 6:00 [3]
ahr:119 max:89
Tuesday May 21, 2013 #
7 AM
Running 54:30 [3] 5.7 mi (9:34 / mi)
ahr:158 max:183 shoes: Vibram Five Finger Bikala
6 lb pack on dirt roads. No HR spike. Hmmmm.....
Monday May 20, 2013 #
6 PM
Mountain Bike (Dirt Road/two-single trac) 29:48 [3] 6.0 mi (4:58 / mi)
ahr:144 max:156 shoes: Giant Talon
Had a 8lb pack. Took Peer to Rushton to Silver lake to the back way into the bad lands of Island Lake and straight to my nemesis, that sandy reentrant that claimed my second endo. Went through once, stopped, walked it out. Second time back through, lost my nerve a little and stopped. Third time, BAM! Fourth time, BAM. Take that!
Rode over to a sandy hill to do hill repeats.
Rode over to a sandy hill to do hill repeats.
Running (Hill repeats) 12:41 [3] 0.9 mi (14:06 / mi)
ahr:160 max:170 shoes: INOV8 315
UGH. Clearly need to do more of these. Had a weighted pack. Ran up this really sandy hill that Jens and Cooper showed me, ran down, then ran back up again, 5 times. Yup. Something I gotta do a lot.
C • 5
Trekking (lunges and hops) 10:00 [3]
shoes: INOV8 315
Forgot to start the watch. Weighted pack.
Mountain Bike (Dirt Road/two-single trac) 31:50 [3] 6.3 mi (5:03 / mi)
ahr:148 max:159 shoes: Giant Talon
Spun a bit around the bad lands and headed home via Rushton. Couple of hills, and tried to stay in high gear. Weighted pack