Posted by atomiqsix on May 22, 2008
E/5X12MIN/2:00R 14994M 23.4R 02:00.0AVG 202WT
TE3.4 147AHR UT1/78% 152MHR 808KCAL
TIME METRES R AHR PACE WATTS
12:00.0 3019 24 150 01:59.2 206
12:00.0 3005 23 147 01:59.8 204
12:00.0 2993 23 147 02:00.2 201
12:00.0 2987 24 148 02:00.5 200
12:00.0 2989 24 149 02:00.4 200
REST 92M
note: recovery sesh, 150mhr
Posted in 5X12min/2:00R | Leave a Comment »
Posted by atomiqsix on May 21, 2008
E/60:00.0MIN 15225M 24.0R 01:58.2AVG 212WT
TE5.0 165AHR TR/88% 181MHR 972KCAL
24/159/1:59.1, 24/165/1:58.4, 24/169/1:58.3, 24/173/1:58.5, 24/180/1:56.6
W/LEGS.SHOULDERS
bb squat 70k
mc leg curl 86k
mc calf rot 170k
db shoulders press 27.5k
db shoulders flyes 15k
note: not bad
Posted in 60MIN, Enduro | Leave a Comment »
Posted by atomiqsix on May 20, 2008
E/5X12MIN/2:00R 15429M 24.0R 01:56.6AVG 220WT
TE4.9 164AHR TR/87% 180MHR 993KCAL [HR by T3 152/164/166/168/171]
24/164/1:58.9, 24/169/1:57.8, 23/169/1:56.8, 24/172/1:55.8, 25/180/1:53.8
REST 84M
W/BICEPS.TRICEPS
db biceps curl 17.5k
bb reverse biceps curl 32.5k
bb triceps ext 32.5
mc triceps ext 100k
abs and stretches
note: long intervals
Posted in 5X12min/2:00R | Leave a Comment »
Posted by atomiqsix on May 17, 2008
E/5X12MIN/2:00R 15326M 23.8R 01:57.4AVG 216WT
TE4.6 161AHR 183MHR 958KCAL [AHR by T3 149/157/161/166/169]
24/158/1:59.9, 23/161/1:58.9, 23/167/1:57.9, 24/167/1:56.9, 25/179/1:53.6
REST 106M
W/CHEST.BACK
bb decline press 80k
db incline flyes 2×17.5k
db one arm row 32.5k
dual axis lat pulldown 95k
abs and stretches
note: anti allergy medication and rainy weather helps a lot
Posted in 5X12min/2:00R | Leave a Comment »
Posted by atomiqsix on May 16, 2008
E/39:54.0MIN 10003M 23R 01:59.6AVG 204WT
TE3.8 156AHR at/83% 166MHR 603KCAL
24/154/1:59.7, 24/160/1:59.6, 24/164/1:59.7, 24/164/1:59.2
W/LEGS.SHOULDERS
bb squat 70k
db leg ext 2×22.5k
mc leg curl
db shoulders press 2×27.5k
db flyes 2×15k
note: not well, hay fever
Posted in 10K, Enduro | Leave a Comment »
