Attackpoint AR - performance and training tools for adventure athletes

Training Log Archive: bill_l

In the 7 days ending May 5, 2007:

	activity	#	time	miles		km		+m	load
	Swimming	3	1:35:16	2.12	(45:02)	3.4	(27:59)		315.7
	Strength	3	1:10:00						265.0
	Run	1	59:12	6.21		10.0			206.8
	Cycling	1	58:00	11.18	(5:11)	18.0	(3:13)		116.0
	Cardio	1	30:00	2.8	(10:43)	4.51	(6:39)		120.0
	Walking	1	25:00	1.7	(14:42)	2.74	(9:08)		25.0
	Total	5	5:37:28	24.01		38.65			1048.5
averages - sleep:8.4 rhr:50 weight:170.6lbs

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Saturday May 5, 2007 #

Swimming 33:32 [3] 1.15 km (29:10 / km)
slept:7.0

23x50

Hip seems to be getting better. Still a little sore. Don't know whether to go out for a short run or stay off it...

Strength (Pilates+) 15:00 [3]

Thursday May 3, 2007 #

Swimming 29:54 [4] 0.7 mi (42:42 / mi)
slept:6.0 weight:170lbs

20x54

Note
(injured)

It's been a tough week to get in as much training as I would like.

I inflamed something in my right hip during the race on Sunday or the ride on Tuesday. Noticed a sunburn like pain with a light touch to the area on Tuesday night. Over and below the GT: about where the ITB attaches to the tensor fascia lata.

Wasn't painful while I was on the nordic track.

Wednesday May 2, 2007 #

Cardio (NordicTrack) 30:00 [4] 2.8 mi (10:43 / mi)
max:130 rhr:48 slept:7.5 weight:170lbs

Weight is almost to 169. Couple more days. Target is 168 prior to the Mission AR on the 11th. Should make it.

Picked up a virtually new NordicTrack for $2 last weekend at the Burroughs garage sale. Tag said there was a mechanical problem with the fly wheel. After removing the piece of packing tape that was wedged in the friction band, it seems ok to me. It even has a HR monitor on it.

Have to really work to get the heart rate up to 130! I think my arms got a better workout than the legs.

Strength (Pilates+) 40:00 [4]

Tuesday May 1, 2007 #

Swimming 31:50 [3] 0.7 mi (45:27 / mi)
rhr:48 slept:4.0 weight:171lbs

20 laps. Improved time. Helped to loosen legs up. Foot started cramping on final half of lap 20.

Cycling (MTB on the road) 58:00 [2] 18.0 km (3:13 / km)
slept:4.0 weight:170lbs shoes: pearl cycle MTB

Easy spin on a shortened version of kirkwood hill route.

Strength 15:00 [4]
slept:4.0

Pilates, etc.

Monday Apr 30, 2007 #

Note
rhr:54 slept:6.0 weight:171lbs (rest day)

Sore Adductors from the race yesterday. Would have done an easy spin on the bike but between last day at work and no brakes on the bike, didn't happen.

Did some stretching.

Sunday Apr 29, 2007 #

Run warm up/down 15:00 [2]
slept:6.0 weight:171lbs shoes: ASICS

Warm-up for "Run for the Stars" 10K.

Run race 44:12 [4] 10.0 km (4:25 / km)
slept:6.0 weight:171lbs shoes: ASICS

Run for the Stars - St. Louis Science Center.
Well organized event. RFID tags in the race numbers. Course was clearly marked, several water stations along the route. Good snacks at the end.

Sunny, warm.

4 hills I think.
Half-mile up hill to the finish.

Finished 3rd in age, 15th overall.
Longest post-injury run.

Mile Splits:
7:02
7:02
7:09
7:29
7:08
7:08
1:15 (final .2)

C • Thats a good pace! I was havi... 2

Walking 25:00 [1] 1.7 mi (14:42 / mi)

Evening walk with the wife...
Legs are toast from run this morning.

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