Training Log Archive: Tim SIn the 7 days ending Jan 19, 2013:
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Saturday Jan 19, 2013 #
Running 1:00:00 [3]
Intervals take 2
Amazing what a difference 14 hours extra rest can amke
20mins easy @ 7.5
4 x 4mins@9.7 (last one at 9.7-9.9), 4mins easy @7.2
10mins easy @ 7.5
Much easier than last time, actually felt more like threshold pace... should be time to jack up training paces soon.
Amazing what a difference 14 hours extra rest can amke
20mins easy @ 7.5
4 x 4mins@9.7 (last one at 9.7-9.9), 4mins easy @7.2
10mins easy @ 7.5
Much easier than last time, actually felt more like threshold pace... should be time to jack up training paces soon.
Note
Cancelled, Cancellled, Cancelled the events this weekend...
Not like back in good old Ontario where we just put on the snowshoes
once the snow got deeper than a foot or so.
Not like back in good old Ontario where we just put on the snowshoes
once the snow got deeper than a foot or so.
Cycling 1:00:00 [3]
Steady on the trainer.... low 200Ws
Friday Jan 18, 2013 #
Running 30:00 [3]
Legs a bit tired so postponed the planned interval session..
Thursday Jan 17, 2013 #
Cycling 4:15:00 [3]
Steady zone 2 ride... although power was rubbish and last hour was pretty tough going... big power fade through ride at same HR.
175W, 186WNP average....quite someway to go!
175W, 186WNP average....quite someway to go!
Wednesday Jan 16, 2013 #
Cycling 1:00:00 [3]
Steady at 200-220Wish... took bars up a fraction to make trainer sessions a bit more comfortable, which seemed to work ok
Running 1:00:00 [3]
Rep session
20mins @ 7.5-8
8x90secs@10.5, 2mins easy recovery
10mins @7.2 -7.5
Needed to take easier recoveries/rests than last time.
20mins @ 7.5-8
8x90secs@10.5, 2mins easy recovery
10mins @7.2 -7.5
Needed to take easier recoveries/rests than last time.
Tuesday Jan 15, 2013 #
Running 40:00 [3]
Easy through the woods plus 8 x 30secs strides.
Cycling 1:40:00 [3]
20mins warm-up, then 15x3mins on big gear (50rpm), 1 min off, then 5x2min on, 1 min off.
Started at 270W+ for first 10, then 260 for next 5... then had to switch to 2mins at 260 as legs were completely packing in after 2 mins....(like down to 130W!!)
Note to self for next time... these should have been at 60rpm.
One to build on...
Started at 270W+ for first 10, then 260 for next 5... then had to switch to 2mins at 260 as legs were completely packing in after 2 mins....(like down to 130W!!)
Note to self for next time... these should have been at 60rpm.
One to build on...
Monday Jan 14, 2013 #
Running 2:00:00 [3]
Long RUn...
1.45 at 7.2, then last 15 easier... feeling fatigue of a few hard sessions on the trot.
1.45 at 7.2, then last 15 easier... feeling fatigue of a few hard sessions on the trot.
Sunday Jan 13, 2013 #
Running 35:00 [3]
Thanes Valley Cross country league
Not too bad, although still missing some top end umph so struggling to get above mid zone 4. 22nd, so probalby a bit up from last time, although will need to look at detailed results.
Not too bad, although still missing some top end umph so struggling to get above mid zone 4. 22nd, so probalby a bit up from last time, although will need to look at detailed results.
Cycling 1:00:00 [3]
Easy on the trainer... low 200s.