Training Log Archive: GD44In the 7 days ending Apr 11, 2010:
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Sunday Apr 11, 2010 #
9 AM
Road bike 2:20:10 64.33 km (27.5 kph)
slept:9.0 shoes: Shimano M182 (2010 road)
Same road rides as 2 weeks ago. 5 mins faster this time!
Road ride from home through St-Anne, around Ile Perrot and back through St-Anne. Longer detour on way back along Chemin Senneville and Chemin de Anse A l'Orme.
Approx temp 6-8 deg C without windchill.
Garmin didn't work so the HR zones above are approx based on what I did 2 weeks ago. I may in fact have done less in Zone 1 and more in Zone 3.
Road ride from home through St-Anne, around Ile Perrot and back through St-Anne. Longer detour on way back along Chemin Senneville and Chemin de Anse A l'Orme.
Approx temp 6-8 deg C without windchill.
Garmin didn't work so the HR zones above are approx based on what I did 2 weeks ago. I may in fact have done less in Zone 1 and more in Zone 3.
Saturday Apr 10, 2010 #
1 PM
Running 1:08:18 *** 10.41 km (9.1 kph) +573m
ahr:148 max:167 shoes: La Sportiva Wildcat Size 8
Ran up, down, around & every which way around Mont Royal to practice ascending, descending & navigation using an 'O' mpa from a previous race.
12 deg C, with some wind.
I carried 2litres of water and approx 2kg of additional dead weight in my Inov 8 back pack to make it harder.
12 deg C, with some wind.
I carried 2litres of water and approx 2kg of additional dead weight in my Inov 8 back pack to make it harder.
Running 1:09:40 10.41 km (9.0 kph) +573m
ahr:148 max:162 shoes: La Sportiva Wildcat Size 8
After a 5 min stop I did exactly the same route again. This time I took it easier when ascending the steps to keep my heart rate down. Hence I recorded no time in zones 4 and 5 like the first run.
I was surprised to be slower than the first run because I took less stops to read the map.
I was surprised to be slower than the first run because I took less stops to read the map.
Friday Apr 9, 2010 #
12 PM
Stationary bike 1:00:00
ahr:120 max:131 slept:7.0
Easy spin at work gym. Legs were too stiff to go any harder than a Zone 1 so I took it easy.
Thursday Apr 8, 2010 #
12 PM
Gym work 45:00 [0]
slept:7.0
Leg stretches & weights
LOTS of core work
Upper body weights (shoulders, biceps & triceps)
LOTS of core work
Upper body weights (shoulders, biceps & triceps)
Wednesday Apr 7, 2010 #
7 PM
Running warm up/down 18:17 3.38 km (11.1 kph)
ahr:124 max:143 shoes: New Balance 758
Running intervals 45:27 9.92 km (13.1 kph)
ahr:155 max:178 shoes: New Balance 758
Intervals with Phoenix Club
8 No. hill intervals:
Up: 665m long hard (to 169-178bpm: Zone 4&5)
Down: 665m down recovery (to 135 bpm approx: Zone 1)
Up times: 2m 39s;2m 54s; 2m 47s;2m 48s; 2m 42s; 2m 41s; 2m 45s;2m 32s
Up speed range: 13.6 - 15.4km/h. (3:53 - 4:24 minute kms)
Down times: 3m 07s; 3m 10s; 3m 22s; 3m 23s; 3m 23s; 3m 23s; 3m 32s
Down speed range: 11.3 - 12.8km/h. (4:41 - 5:18 minute kms)
First hill interval session in 2 weeks. Felt good & strong. One more rep than last time & faster too.
8 No. hill intervals:
Up: 665m long hard (to 169-178bpm: Zone 4&5)
Down: 665m down recovery (to 135 bpm approx: Zone 1)
Up times: 2m 39s;2m 54s; 2m 47s;2m 48s; 2m 42s; 2m 41s; 2m 45s;2m 32s
Up speed range: 13.6 - 15.4km/h. (3:53 - 4:24 minute kms)
Down times: 3m 07s; 3m 10s; 3m 22s; 3m 23s; 3m 23s; 3m 23s; 3m 32s
Down speed range: 11.3 - 12.8km/h. (4:41 - 5:18 minute kms)
First hill interval session in 2 weeks. Felt good & strong. One more rep than last time & faster too.
Running warm up/down 15:08 2.7 km (10.7 kph)
ahr:134 max:150 shoes: New Balance 758
Cool down
Tuesday Apr 6, 2010 #
12 PM
Stationary bike 1:00:00
ahr:142 max:158 slept:8.0
Felt guilty about not doing anything on the weekend apart from drinking and curling 6 times (each one 2 hours long) in a tournament. We managed to win the 'D' final and won some money!
Anyways, back to today!
Most of the session was in Zone 3 as follows:
10 mins: gradual warm up to top end of Zone 3
10 mins: maintain top end of HR Zone 3
10 mins: maintain bottom end of HR Zone 3
10 mins: maintain top end of HR Zone 3
5 mins: maintain bottom end of HR Zone 3
10 mins: maintain top end of HR Zone 3
5 mins: gradual cool down to Zone 1.
The HR Zone data show some time in 2 and 4 but these were only short periods when I either dropped just below Zone 3 or peaked just above.
Anyways, back to today!
Most of the session was in Zone 3 as follows:
10 mins: gradual warm up to top end of Zone 3
10 mins: maintain top end of HR Zone 3
10 mins: maintain bottom end of HR Zone 3
10 mins: maintain top end of HR Zone 3
5 mins: maintain bottom end of HR Zone 3
10 mins: maintain top end of HR Zone 3
5 mins: gradual cool down to Zone 1.
The HR Zone data show some time in 2 and 4 but these were only short periods when I either dropped just below Zone 3 or peaked just above.