In the last 7 days:
|activity|| # ||time||miles||km||+ft|
| ||Mod Bike||5|| 9:30:00|| 178.76||(18.8/h)|| 287.69||(30.3/h)|
| ||Weights||2|| 2:50:00|
| ||Running||2|| 2:02:01|| 15.68||(7.7/h)|| 25.24||(12.4/h)|
| ||Mod Swim||2|| 44:00|| 1.5||(2.0/h)|| 2.41||(3.3/h)|
| ||Total||11|| 15:06:01|| 195.94|| 315.33|
|averages - sleep:7.2 weight:178.5lbs|
Mod Bike (Mod bike) 2:00:00  38.51 mi (19.3 mph)
legs felt ok, but not great. These 4 x 20s are never easy, and I felt lack of focus, the last interval was rough as I big geared it with 12 minutes to go and it was rough.
Weights (Weights ) 1:30:00 
Legs, back and core
Thought I would struggle after a hard workout but got it done with my son, the kids are strong
Weights (Weights ) 1:20:00 
Arms, shoulders and chest and core
Little tired today
Running (Mod run) 40:31  5.12 mi (7.6 mph)
Mod Swim (Swim) 19:00  0.6 mi (1.9 mph)
Mod Bike (Mod bike) 2:00:00  37.86 mi (18.9 mph)
Legs felt good for the first 3 Intervals so I was able to maintain a higher cadence, decided to lower cadence go bigger gear for interval 4 , 5, 6, 7. Was able to hold above what each interval called for and maintain good form. I need a new HR strap, only lasted 18 months.
Mod Bike (Mod bike) 1:30:00  28.79 mi (19.2 mph)
ahr:127 max:158 slept:7.0
legs felt ok during warm up and then real good for first 2 x 20 minute intervals, last interval was little more Challenging. Kept the cadence around 90, which feels natural for me. HR did not start recording correctly until halfway through first interval, funny when I put it on this morning it was reading 93, I was wondering if I was overtraining. It appears to be a issue with Garmin.
Mod Bike (Mod bike) 2:00:00  37.17 mi (18.6 mph)
ahr:134 max:157 slept:7.0
Legs started to feel this one as I moved up th FTP, little challenging on the middle interval, did a little big gear work. We will see if I can handle the next few workouts??
Running (Mod run) 1:21:30  10.56 mi (7.8 mph)
Legs felt tight hamstrings as usual, need to spend more time stretching
Mod Swim (Swim) 25:00  0.9 mi (2.2 mph)
No weights or core today, tired and feel a slight muscle pull, going to rest as next week will be harder
Mod Bike (Mod bike) 2:00:00  36.43 mi (18.2 mph)
ahr:131 max:149 slept:7.5
legs tired from yesterday workout, really feeling it in hamstrings and more in glutes out towards hips.
|Training miles by activity|
all weeks |