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Training Log Archive: expresso

In the 7 days ending Oct 5, 2008:

activity # timemileskm+m
  Bike3 8:48:00 111.5 179.44 881
  Swim2 1:10:00 1.93(36:20) 3.1(22:35)
  Run1 1:03:34 6.8(9:21) 10.94(5:49) 219
  Aquajog1 10:00
  Total6 11:11:34 120.23 193.49 1100

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MoTuWeThFrSaSu

Sunday Oct 5, 2008 #

Bike (road) 5:20:00 intensity: (4:20:00 @2) + (1:00:00 @3) 80.1 mi (4:00 / mi) +588m 3:54 / mi

Sunday morning was the only time I could find for this ride so I got going at 5 a.m. with my headlamp, lights & reflective stuff. It was 36F when I started but my new biking gloves kept my fingers toasty and the rest of me was fine. It was a good route through mostly country roads that went out to Spring Grove and then south to Bull Valley before heading east through North Barrington on my way home. Saw a fair number of bikers (considering the conditions) and a lot of livestock. Great ride.

Saturday Oct 4, 2008 #

Swim 42:00 intensity: (38:00 @3) + (4:00 @5) 2.1 km (20:00 / km)

Woke up early and after two cups of coffee decided to get in a swim before the day started. Pool was glass when I started and it took me a bit to warm up. I adjusted my L arm stroke to extend less and start my pull deeper in the water to put less & different stress on it (was sore Tuesday).
Did a good variety of swim, pull, kick, drill with two speed tests:
100m - 1:22
200m - 2:02
I know I can bring the 200 down next time.
Good workout, felt decent, no muscle tweaks.

Friday Oct 3, 2008 #

Run tempo (hills) 1:03:34 intensity: (43:34 @3) + (20:00 @4) 6.8 mi (9:21 / mi) +219m 8:30 / mi
shoes: Montrail Vitesse 712

Roller-coaster tempo run at Adler Park. Planned this workout to get more terrain and hill running in before next weekend. Picked a route that wound up and down the hills and ran it until I could not negative split without going above tempo HR. I succeeded 8 times and then ran one more to finish it. Felt decent but far from where I should be before next weekend.
Splits:
7:03, 6:58, 6:40, 6:27, 6:22, 6:06, 6:05, 5:58, 6:01, 5:44
Average:
6:21
Route:
http://www.gmap-pedometer.com/?r=2310913

Thursday Oct 2, 2008 #

Bike (road) 1:58:00 intensity: (1:28:00 @2) + (30:00 @3) 31.4 mi (3:45 / mi) +293m 3:39 / mi

Nice cool day for a ride. Planned a southern loop through Mundelein, Diamond Lake, Prairie View, Long Grove, Lake Zurich & Hawthorn Woods. Legs could have gone harder but want to ride long this weekend so I saved something.

Tuesday Sep 30, 2008 #

Swim 28:00 [2] 1.0 km (28:00 / km)

Had longer workout planned but L lat felt strained early so I bailed to avoid overuse injury. I realized that I am pulling harder with that side and thus it gets overworked before the R. Need to concentrate on more balanced pull.

Bike (mtn.) 1:30:00 intensity: (45:00 @1) + (45:00 @2)

Biked the DRT to 120 & back with Katie. She had never been on this part of the path & loved going downhill.

Monday Sep 29, 2008 #

Aquajog 10:00 [1]

Did some kicking in the pool and underwater running motion to loosen-up the legs. Hardly rises to the logable level, however, it seems to have aided in my recovery so I want to record it and do more next time.
Oh yeah, and I did some high-intensity jacuzzin' too.

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