Bike
  • 30m
  • 7.50 miles
  • 15.00 Mi/hr

Ride on the trainer with my new setup. Felt good, need to work on getting some saddle time and getting into bike shape.

Run
  • 26m 39s
  • 3.05 miles
  • 08m 45s /Mi

Plymetric Warm-up
Warm Laps: 2:21.5 125
Slow 1: 2:39.9 142
Fast 1: 1:59.3 162
Slow 2: 2:39.9 153
Fast 2: 1:58.9 164
Slow 3: 2:51.1 151
Fast 3: 2:04.6 159
Slow 4: 2:51.6 151
Fast 4: 2:01.9 160
Slow 5: 2:44.1 157
Cool Down: 2:24.6 123

2 laps for each set on the indoor track, lane 5, total is 467m per set. Two laps warm up jog after Plyo's, one lap walk for cool down.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 RHR: 47 Hours slept: 9 Overall Workout: 3
Run
  • 1h 34m 01s
  • 10.00 miles
  • 09m 24s /Mi

Long Run:
Mile 1: 9:18.7 137
Mile 2: 9:17.9 141
Mile 3: 9:24.0 141
Mile 4: 9:23.5 143
Mile 5: 9:31.0 144
Mile 6: 9:29.0 145
Mile 7: 9:40.0 145
Mile 8: 9:37.7 145
Mile 9: 9:27.0 148
Mile 10: 8:52.9 154

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Run
  • 1h 03m 23s
  • 7.00 miles
  • 09m 03s /Mi

Long Steady Run:
Mile 1: 9:10.2 138
Mile 2: 9:10.7 141
Mile 3: 9:13.8 141
Mile 4: 9:01.5 142
Mile 5: 8:54.0 145
Mile 6: 8:59.2 147
Mile 7: 8:52.2 149

This run felt much better than those from the weekend.  Had to make pit stop between miles 4 and 5, seemed to work as I ran faster on the last 3 miles.

  • Health data: Sleep: 3 Stress: 3 Soreness: 3 Fatigue: 3 Hours slept: 8 Overall Workout: 3
Went for my FIST fitting today.  Things are looking good.  Pick up the bike on Friday, had them change out the Aero-Bars, Shifters and got me a new seat and seat post.  Spring is almost here, time to ride.

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

tolefanjh's Training Log


 March 2006 
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