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Training Log: OL

In the last 7 days:

activity # timemileskm+m
  Cycling - Trainer (fluid)2 2:00:00 32.93(3:39) 53.0(2:16)
  Run - outside2 1:44:53 6.62(15:51) 10.65(9:51) 160
  Swim - pool2 1:35:00 3.17(29:59) 5.1(18:38)
  Total6 5:19:53 42.72(7:29) 68.75(4:39) 160
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Friday Apr 19 #

5 AM

Swim - pool 45:00 [3] ** 2.6 km (17:18 / km)

Warm-Up 600m Easy, RPE4
9 x 200 as pull, paddles, swim
200 easy pull w.d

should have done more swim than pull.
Times were good but out of breath, especially in warm up.
(2:55 - 3:05) on 10-15" rest

Wednesday Apr 17 #

10 AM

Run - outside (Stairs) 48:44 [3] *** 3.21 mi (15:11 / mi) +160m 13:09 / mi
ahr:137 max:170 shoes: On Cloud 1 Black/Grey

8 flights. Alternate single and doubles .
Ran in heel cups, seemed to help quite a bit. Getting better.

Tuesday Apr 16 #

12 PM

Cycling - Trainer (fluid) (MIDWAY) 1:00:00 [5] **** 28.0 km (2:09 / km)
ahr:140 max:172

3 sets of 3x2-minute VO2max repeats each starting @ 140% FTP and finishing @ 120% FTP with 3-minute recoveries between intervals and 6-minute recoveries between sets of repeats.

Tough set. Small ring, 8th gear.
Last 2 intervals I had to dial back to 7th gear.
Found that I have to hang on by focusing on using pull muscles rather than mash the quads.

Monday Apr 15 #

10 AM

Swim - pool 50:00 [2] ** 2.5 km (20:00 / km)

400 e kick w flippers
200 k kick w flippers
200 t kick
6 x 200 as pull, pull w paddles, swim
4 x 125 as 75 t/ 50 e.

Stroke finally felt decent again. Times not good but encouraging. This was an extra swim today but also a make up for missing yesterday.
3 PM

Cycling - Trainer (fluid) (LAZY MOUNTAIN) 1:00:00 [1] * 25.0 km (2:24 / km)
ahr:114 max:122

Sunday Apr 14 #

6 AM

Run - outside (Stairs) 56:09 [3] ** 3.41 mi (16:28 / mi)
ahr:126 max:156

15' jog
8 flights
10' jog

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