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Training Log: OL

In the last 7 days:

activity # timemileskm+m
  Cycling - Road bike1 3:42:00 47.22(4:42) 76.0(2:55) 1726
  Run - outside1 1:28:16 9.6(9:12) 15.45(5:43) 212
  Swim - pool1 1:00:00 2.39(25:05) 3.85(15:35)
  Strength, Core, Stretch1 30:00
  Total4 6:40:16 59.22 95.3 1938
  [1-5]3 6:10:16
averages - sleep:6.3
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3:42
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MoTuWeThFrSaSu

Tuesday Apr 25 #

9 AM

Cycling - Road bike (EMCC Day 3: Naramata) 3:42:00 [4] ***** 76.0 km (2:55 / km) +1726m 2:37 / km
ahr:123 max:157 slept:4.0

Terrible sleep.
Started out good on this and picked it up throughout the climbs.
Barely made it up Carmi.
Legs very twitchy.

13:40 to climb Chute lake
5:48? to climb Indian Rock.
46:10 min to climb Carmi.

158 watt avg.

Monday Apr 24 #

12 PM

Swim - pool long (5 x 10' straight) 1:00:00 [3] ** 3.85 km (15:35 / km)
slept:8.5

1st 10' w.u.
4 x 10' at pace.
W.d.

Swam in CORE shorts.
Able to get 700m in for each, just over 10'.
Started to cramp up on the last one, calves.
4 PM

Run - outside (30' Tempo portion) 1:28:16 [5] **** 9.6 mi (9:12 / mi) +212m 8:36 / mi
ahr:147 max:165 shoes: New Balance Foam Zante - black

30' warm up
30' at Tempo (1/2 IM pace)
30' w.d jog

Ouch. 1/2 tempo portion was uphill then the other half downhill.
Cool down run was tough too.
8 PM

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

Bought a good travel roller and lacrosse ball from Sport Chek.
Low back and IT bands focus
Hams, shoulders, quads as well.

Felt better after.

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