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July 20

Bike
  • 55m 04s
  • 14.91 miles
  • 16.24 Mi/hr
Run
  • 29m
  • 3.11 miles
  • 09m 19s /Mi
Swim
  • 24m 45s
  • 750.00 meters
  • 03m 18s /100 meters

July 19

Bike
  • 30m
  • -----
  • -----

bike/run brick

Run
  • 30m
  • -----
  • -----

July 16

Run
  • 50m
  • 4.08 miles
  • 12m 15s /Mi

Run TT
Assess Fitness
50
After 10 minute warm up, you are going to run for 30 minutes as hard as you can for the entire 30 minutes. After starting the run, hit your 'Lap' button so you record the average HR over the last 20 minutes. This can be run on track the or measured course (flat). Record the time and get a 10 minute cool down. 30 min test was 3.14 miles

Aloha - I'm feeling good and rested. Looking forward to doing Run test and hopeful it will go wel. Feel as though I've lost some weight but we will see when I go to the gym for swim test tomorrow am. All in all feeling pretty good. Not even thinking about race on Sunday just yet. Just seen that 'Pulch' wil be there. Wonder if I can meet him? He doesn't sem to be around just now on the boards.

Run test was hard. I thought I would feel better but the run wnet well. It was hard though. I was pleased with my pace.

 

  • Calories: 1555 From fat:322.47 (34.09g, 20.74%), From Carbs:865.32 (205.85g, 55.65%), Protein:367.21 (87.35g, 23.61%)

July 15

Bike
  • 30m
  • -----
  • -----

Recovery
Very Easy
30
Easy spin for in small chain ring. No HRM, but keep the effort very easy.

  • Calories: 1958 From fat:532.68 (53.7g, 27.21%), From Carbs:939.05 (213g, 47.96%), Protein:486.28 (110.3g, 24.84%)

July 14

Run
  • 30m 30s
  • -----
  • -----

Run Base
Endurance
30
Run on a flat course or treadmill. Keep HR in Zone 1-2, no higher than mid-Z2. Stretch when done and add in Core 1, 2 or 3.

Bike
  • 1h 00m 01s
  • -----
  • -----

Bike Base
Endurance
60
Ride on a flat course, just spinning easy. Keep HR in Zone 1-2, no higher than mid Z2.

Strength

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • BACK - Bent-Arm Pulldown
    2
    0
    0
    0
    0
  • BACK - Seated row
    2
    0
    0
    0
    0
  • LEGS - 2 Leg Squats
    2
    0
    0
    0
    0
  • LEGS - Hamstring curl
    2
    0
    0
    0
    0
  • LEGS - Leg Extensions
    2
    0
    0
    0
    0
  • LEGS - Leg Press
    2
    0
    0
    0
    0

Back from a weekend camping. Still got in my training but the swimming went out the window this week and next. This week shows a week of time trials so I'm not looking forward with relish yet... but I will soon.

Bike threw up a concern tonight. It takes me a deal of effort to get HR up to intensive endurance at143. I can't see how the heck I will be able to hold, or even get up to sub threshhold at 150! I wonder if it is just me or I have made an error. I wonder if raining with power would be better. I ordered the training with power book so I hope it comes soon.

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paul walker's Training Log


 July 2008 
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