Training Log Archive: SidIn the 7 days ending Feb 23, 2013:
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Saturday Feb 23, 2013 #
9 AM
Running 23:00 [3] 1.9 mi (12:06 / mi)
Spinups. Bit stiff!!
Friday Feb 22, 2013 #
6 AM
Weights, Core & Balance 55:00 [3]
weight:150lbs
Did full arms, legs and knees routine. Strength okay!
Thursday Feb 21, 2013 #
6 AM
Swimming 1:25:00 [3] 3.25 mi (26:09 / mi)
Warm up - 300 mix, 2 x 50 kick, 200 swim, 4 x 50 sidekick swim, 100 pull, 6 x 50 descending 1-3. Main Set - 3 x 100 fast, 2 x 150 pull, 2 x 100 fast, 150 pull, 100 fast, 100 br/fr/bk/fr, 3 x 100 fast, 2 x 150 pull, 2 x 100 fast, 100 pull, 100 fast. Cool down - 100 easy.
Speed was not great. Best 100 was on 1:47 with draft, most were 1:50 but climbed though below 2:00.
Speed was not great. Best 100 was on 1:47 with draft, most were 1:50 but climbed though below 2:00.
5 PM
Hockey 30:00 [3]
shoes: Koho 3380
Core was a bit tired but skating okay!
Tuesday Feb 19, 2013 #
6 AM
Swimming 1:25:00 [3] 3.15 km (26:59 / km)
MTC Swim Warm up - 400 mix, 100 pull, 4 x 50 scull/swim, 4 x 50 kick, 4 x 50 fast/easy, steady Main set - 2 x (200 long, 2 x 100 pull dps, 4 x 50 bk/fr, br/fr, 8 x 25 catch up, scull, med, fast) 200 LONG, 100 dps, Cool down - 50 easy
Slow today, no technique! Start out with nice side to side rythum but lost it!
Slow today, no technique! Start out with nice side to side rythum but lost it!
7 PM
Cycling (Wind Trainer R2) 1:33:25 36.14 km (2:35 / km)
ahr:123 max:150 weight:148lbs shoes: Northwave Road Shoes
Ourland Cycling: Warm up followed by 5 x 10:00 Zone 4, 3:00 rest and cooldown. Legs were tired after. Had trouble keeping 70 rpm as gears were added. Burn - 890 kcal. By the end inner quads and gastros were pretty well cooked. Generally tired the next day.
Monday Feb 18, 2013 #
5 PM
Running (Treadmill) 30:00 [3] 2.0 mi (15:00 / mi)
weight:150lbs
Time to get back to running. Wore brace and did spin ups for 0:30 ever 2 minutes. The idea is to get quick speed back and not over stress knees. Rough to start but felt good after.
Sunday Feb 17, 2013 #
8 AM
Cycling (Wind Trainer R2) 2:25:17 55.18 km (2:38 / km)
ahr:125 max:149 weight:151lbs shoes: Northwave Road Shoes
Ourland Cycling Strength workout in big ring and gear.