Shane's Training Log

Saturday - March 28

Run #1
  • 31m 51s
  • 7.40 kms
  • 04m 18s /KM

5km TT at Beazley
Ty, Harry and I did our montly TT. There was some ice on the track so we modified the route a little inside and then into the outer lanes. Goal was to hold 1:31 400's. First lap, followed Ty and did a 1:22/400m; dialed back the effort after that as I knew there was no way to hold onto that pace. Last mile was really tough but battled out a 18:50 (new PB); Ty was just under 18 and Harry just over 19. Pretty good morning!

Run #2
  • 20m 59s
  • 4.00 kms
  • 05m 15s /KM

Just an easy run with the dog; shaking out the legs.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Friday - March 27

Swim
  • 1h 15m
  • 3050.00 meters
  • -----

500 ch
3x200 fr/bk/fr as
50 kick
50 12 sec
50 drill
50 swim
3x{
50 drill
3x50 descend
300 tempo}
200 cd

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 7 Overall Workout: 3

Thursday - March 26

Run
  • 36m 52s
  • 8.30 kms
  • 04m 26s /KM

Felt really good; except into the wind.
Out - 18:32
Back - 18:20

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Wednesday - March 25

Run
  • 42m 59s
  • 8.90 kms
  • 04m 50s /KM

Treadmill - 1%

Swim
  • 1h 00m
  • 2050.00 meters
  • -----

Did some band swimming - is it ever hard! Need some more practice.
300 ch
6x100 fr/bk as
50 kick
50 drill
2x(
25 log roll
25 12 second
25 scull
25 water walk
200 pull w paddles
4x25 descend)
250 ch

Sport
  • Swimming - Other
  • 30m

Dryland

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Tuesday - March 24

Run
  • 40m 36s
  • 8.60 kms
  • 04m 43s /KM

Lots of ice, wind and blowing snow; I think that's enough, bring on spring!
Out - 20:49
Back - 19:47

Sport
  • Snow Shoveling
  • 20m

Thought I was done with this for the year :(

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 4

Monday - March 23

Run
  • 43m 46s
  • 9.70 kms
  • 04m 31s /KM

Treadmill - 1%
10' at 7.5mph
30' at 8.5mph
4' at 8mph

  • Health data: Sleep: 2 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

Sunday - March 22

Run
  • 1h 00m
  • 11.90 kms
  • 05m 02s /KM

Long - took the dog and was a little slow on the trails; overall a good run.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3

gsmacleod's Training Log


 March 2009 
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