Run
  • 1h 15m
  • 6.00 miles
  • -----

Walk/run with the Family. Then speed work at the track. Legs weren't feeling it today. A little tired from yesterday's cadence work.

Bike
  • 3h 24m 32s
  • 48.00 miles
  • 14.08 Mi/hr

Moutnain bike:

high cadence workout....this was tough, especially because I'm such a masher!
focused on maintaining 90-110 rpm for the duration of the ride. The first hour was no problem. Every hour after got increasingly difficult. The last 20 minutes required a lot of focus to maintain just 90 rpm...I dropped below that a couple of times and had to re-focus. I didn't bring anything with me other than nuun and water. Kept my HR pegged at about 150-151 for most of the ride.

Below Z1 - 12 min
Z1 - 70 min
Z2 - 104 min
Z3 - 18 min

Bike
  • 1h 00m
  • 20.00 miles
  • 20.00 Mi/hr

CTS Time Trial DVD

Run
  • 26m
  • 3.10 miles
  • 08m 23s /Mi

Brick run on trwadmill

Strength
  • 20m

pullups, dips, ball bridges

Rest day.  It's hard to find time now that I have a second job.  Pulling an additional 20 hours a week.
Run
  • 33m 36s
  • 4.00 miles
  • 08m 24s /Mi

Track run during Michael's soccer practice.
I really didn't feel like running today. My legs were sore from lunges and I just wasn't motivated. Started off easy and just felt better as the run progressed. I felt pretty good by the last mile. It's funny how that works sometimes. You think that your going to have a crappy workout because your tired and you end up having a decent run.

Mile Pace AVG HR
1 8:42 144
2 8:27 146
3 8:31 147
4 7:55 155

Ran the last 400m in 1:30

Bike
  • 1h 20m
  • 15.00 miles
  • 11.25 Mi/hr

Rode several sections of the Ridgeline trail. Got some great vistas on that trail.

Run
  • 40m
  • 4.00 miles
  • 10m /Mi

Trail run around prairie crossing cross country track. Slow going, I think I have some kind of PF syndrome. My hamstring has been nagging me non stop. I go in to see my sport chiro on Friday, hopefully he can get me back on track.

Strength
  • 10m

3sportthing's Training Log


 October 2010 
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Time
Distance