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Training Log: OL

In the last 7 days:

activity # timemileskm+m
  Cycling - Trainer (fluid)3 4:32:00 85.4(3:11) 137.44(1:59)
  Run - outside2 1:45:22 11.59(9:05) 18.65(5:39) 233
  Swim - pool2 1:30:00 3.11(28:58) 5.0(18:00)
  Strength, Core, Stretch2 50:00
  Physio, Chiro, IMS..1 20:00
  Total10 8:57:22 100.1 161.09 233
  [1-5]7 7:47:22
averages - sleep:7.6 weight:168.5lbs
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TuWeThFrSaSuMo

Sunday Feb 26 #

9 AM

Run - outside (Long Run) 1:06:20 [3] * 7.3 mi (9:05 / mi) +136m 8:35 / mi
ahr:138 max:165 slept:5.0 shoes: Salomon Cross 3 #2

Terrible sleep at work.
Freezing windy run.
Felt good despite.

Had to stop lots and clean the dogs paws of snow.

Saturday Feb 25 #

8 AM

Cycling - Trainer (fluid) (Mix Ride 2:20) 2:22:00 [3] *** 44.0 mi (3:14 / mi)
ahr:134 max:168 slept:9.0 weight:167.8lbs

30' w.u including SLD
1:15 at 180 watts, 4th gear, 88 rpm.
7 x (1':4' LZ6:HZ2)

Good ride, kept the LZ6 controlled & steady.
1:15 interval was good, getting better at holding a higher wattage than normal Ironman Pace
10 AM

Run - outside (Transition Run 40') 39:02 [2] ** 4.29 mi (9:06 / mi) +97m 8:30 / mi
ahr:148 max:162 shoes: Salomon Cross 3 #2

Sluggish to start, but pace was pretty good. Felt decent throughout but started to fade a bit at the very end.
11 AM

Strength, Core, Stretch (Post Run Stretch) 20:00 [0] *

Yoga and stretching after run.

Friday Feb 24 #

5 AM

Swim - pool (Breaststroke Work) 45:00 [3] *** 2.4 km (18:45 / km)
slept:7.5 weight:169lbs

400 e
400 e kick w flippers
400 k/e pull w paddles
400 y kick w flippers
4 x 100 t on 2:05, last 25m fast (1:45-1:46)
400 k/e pull w paddles

Good to do some faster breast work.
Need to do more, or swim longer on some days.

Thursday Feb 23 #

5 AM

Swim - pool (Macca 50s) 45:00 [5] *** 2.6 km (17:18 / km)

400 w.u.
4 x 4 x 50, 4th fast
4 x 3 x 50, 3rd fast
4 x 2 x 50, 2nd fast
4 x 1 x 50, all fast
(all on 50" send off time, holding 43-45 on easy and 39-36 on fast ones).

200 back w.d.

Nearly puked. this was tough, even though I swam in CORE shorts.
Need to do more sprint work, perhaps only 25s or 12.5m sprint repeats.
4 PM

Strength, Core, Stretch (Stretching) 30:00 [0]

Stretching at work

Wednesday Feb 22 #

2 PM

Physio, Chiro, IMS.. (Chiropractor) 20:00 [0]

R Golfers elbow acting up.
Low back, shoulders and neck.
Maybe hips if there is time.
5 PM

Cycling - Trainer (fluid) (Freddy Kinetic 12) 1:10:00 [5] ***** 22.8 mi (3:04 / mi)
ahr:140 max:163 weight:168.8lbs

interval 1: 15-minute easy warm up
intervals 2-3: 20 minutes Steady State* + 5 minutes easy spinning. Repeat 2 times.
Interval 4: 10-minute easy spinning cool down

*Steady State interval - are great for increasing a cyclist’s maximum sustainable power (FTP) because the intensity is below lactate threshold but close to it. Steady State (or threshold) Intervals are performed at 91-105% of FTP (Zone 4) (218-252 watts).

Surprised myself. Break through workout.
Done in 5th gear, holding 87-90 RPM.
About 219-240 watts for each 20' interval.

Didn't eat very we'll today, had 4 cups of tea as well...

199 W Avg Power
269 W Max Power
238 W Max Avg Power (20 min)
211 W Normalized Power® (NP®)
0.920 Intensity Factor® (IF®)
98.1 Training Stress Score®
229 W FTP Setting
835 kJ Work

Tuesday Feb 21 #

10 AM

Cycling - Trainer (fluid) (Trainer Ride 4) 1:00:00 [5] **** 18.6 mi (3:14 / mi)
ahr:132 max:165 slept:9.0 weight:168.6lbs

w/u 5' easy ride, then 5x (20" RPE6, 20" RPE 7, 20" RPE 8, 1' RI)
m/s
6x (1' @PZ 6, 75-80 rpm - 2' @ PZ 2, 90+ rpm)
5' @ PZ 1-2 and 90+ rpm
2x (5' PZ 4, 90+ rpm - 1' PZ 6+, 90 rpm - 3' RI)
c/d to complete total time

172 w avg, 364 w max

1' 80 RPM: 7th gear (Z6)
5' 90 (95) RPM: 4th gear (Z4)
1' 90+ RPM: 5th gear. (Z6)

Wasn't very good in the 5 min intervals. Had to keep RPM above 95 to get into Z4 (= 204-240 watts)

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