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Training Log Archive: Gooder

In the 28 days ending Feb 28, 2015:

activity # timemileskm+m
  Indoor Cycling - Kinetic Road Machine w/ InRide Po11 12:31:30 18.19 29.28
  Swim8 8:07:00 15.5(31:25) 24.95(19:31)
  Core Strengthening/Weights & Stretching17 5:15:00
  Run9 5:10:00 6.21 10.0
  Snowshoe2 1:50:00
  Total25 32:53:30 39.91 64.23

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Saturday Feb 28, 2015 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:05:00 [3]

TR- Epic Red Wing
Tempo ride with a VO2 max interval at the end.
ahr 153
acad 95
Power avg 254

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching after ride

Friday Feb 27, 2015 #

Swim 1:00:00 [3] 3.1 km (19:21 / km)

16x75 (mixture of free/backstroke/drills)
3x600 with paddles/pull buoy)

Run 30:00 [3]
shoes: Hoka Clifton

Treadmill Run. After a busy day didn't have much in the tank for this one.

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching after run

Thursday Feb 26, 2015 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:30:00 [3]

TR workout - Dana
Bumped up FTP to 290. NP 272 for this one.
5 tough intervals with unders & overs (of FTP)
ahr 153 max 173
acad 95 max 108
C • Bumped FTP 2

Core Strengthening/Weights & Stretching 5:00 [3]

Not much time left for stretching after ride. Kids were ready to go to school and play.

Core Strengthening/Weights & Stretching 45:00 [3]

Weights/core & stretching on Night shift

Wednesday Feb 25, 2015 #

Swim 1:05:00 [3] 3.1 km (20:58 / km)

3x600 w/u
10x50 (easy/head up/fast)
300 pull
10x50 (as above)

Tuesday Feb 24, 2015 #

Note
(rest day)

Much needed rest day. Feeling a bit sick too.

Monday Feb 23, 2015 #

Swim 1:05:00 [3] 3.2 km (20:19 / km)

Noon swim
4x300 swim/kick/swim
7x100 on 1:50 (3 of us w/ drafting)
300 pull
7x100 on 1:45 (drafting/taking turns leading)
300 pull

Sunday Feb 22, 2015 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:30:00 [3]

TR - Eclipse
(3) main 20min intervals at Sweet spot. 1st was 100+ cad, middle was lower at 80-85 and last one at 90-95.
ahr 145
acad 93.

Core Strengthening/Weights & Stretching 10:00 [3]

stretching after ride

Saturday Feb 21, 2015 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:30:00 [3]

TR - Kaweah
5 main 10min LT intervals just below FTP
ahr: 153
acad: 96

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching

Snowshoe 40:00 [3]

Evening snowshoe with Andrea and Arleau. Nice fresh deep snow.

Friday Feb 20, 2015 #

Run 35:00 [3]
shoes: Hoka Clifton

Treadmill Run with some 2 min intervals.

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching

Thursday Feb 19, 2015 #

Core Strengthening/Weights & Stretching 45:00 [3]

Weights and Core exercises

Swim 52:00 [3] 2.7 km (19:16 / km)

Swim at WLU after work.
Main set was 5x100 on 1:50, 5x100 on 1:45 and 5x100 on 1:40. Came in at 1:27-1:28 for all 15.

Wednesday Feb 18, 2015 #

Run 45:00 [3]
shoes: Hoka Clifton

Morning treadmill run. This was an endurance zone run and no intervals.

Core Strengthening/Weights & Stretching 5:00 [3]

Stretching

Tuesday Feb 17, 2015 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3]

Kinetic Power Interval workout.
Updated TR app on iPhone and when trying to Load a workout it kept booting me off the App. ugh!

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching

Monday Feb 16, 2015 #

Snowshoe 1:10:00 [3]

Afternoon snowshoe with the Black Furry in Natchez Woods. 1st time out this winter

Sunday Feb 15, 2015 #

Run 45:00 [3]
shoes: Hoka Clifton

Treadmill Run

Saturday Feb 14, 2015 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3]

TR - Bear Creek
Main was (3) 12 min Lactate Threshold and VO2 Max intervals
Good ride after night shift.

Run (Brick ) 15:00 [3]
shoes: Hoka Clifton

Home Treadmill after ride

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching. Time to get in for a massage and physic for stretching help.

Friday Feb 13, 2015 #

Note
(rest day)

Ugh, today I sold my SUV so my planned Bike trainer ride and noon swim got cancelled. Then my workout tonight at work got axed b/c of 3 calls early on..

Thursday Feb 12, 2015 #

Run (Indoor Track) 45:00 [3] 10.0 km (4:30 / km)
shoes: Hoka Clifton

Right from night shift so was tired at the start.
5 min w/u
then 5x5min hard intervals with 3 min recovery in b/w
3 min c/d.

Wednesday Feb 11, 2015 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3]

Trainerroad Charybdis. Some VO2 max intervals with lots of active recovery.
Set FTP at 280 for this one.
Had lots in the tank for the last 3 min interval so held a 425W for last 3 mins.

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching after ride.

Swim 55:00 [3] 3.0 km (18:20 / km)

600 w/u mixed bag
8x300 mod/hard on 5:30
mod target was 4:45, hard was sub 4:30

Tuesday Feb 10, 2015 #

Run 35:00 [3]
shoes: Hoka Clifton

Treadmill Run at GL

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching with foam roller

Monday Feb 9, 2015 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 55:00 [3]

TR/Sufferfest - The Rookie
Some nice intervals in this one.

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching

Swim 1:20:00 [3] 4.25 km (18:49 / km)

24x50 w/u 6 swim, 6 kick, 6 drill, 6 (easy/hard)
500 pull/5x100 on 1:50 repeat 3 times

Sunday Feb 8, 2015 #

Note
(rest day)

Saturday Feb 7, 2015 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:01:30 [3]

Sufferfest - The Hunted.
NP 264 Max 390
ahr 155 max 174

Friday Feb 6, 2015 #

Swim 1:10:00 [3] 3.4 km (20:35 / km)

w/u then main set was 6x400 on 7min

Thursday Feb 5, 2015 #

Run 30:00 [3]
shoes: Hoka Clifton

Treadmill at Stn 4. Recovery run today. Pretty easy pace

Core Strengthening/Weights & Stretching 5:00 [3]

Stretching

Wednesday Feb 4, 2015 #

Core Strengthening/Weights & Stretching 30:00 [3]

Weights/core/stretching

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3]

Trainerroad - Donner
Consisted of (3) just below FTP 10-12 min intervals. Great ride although my InRide power meter went bezerk at 33mins into the ride spiking back and forth from 0 anywhere up to 18,000!

Core Strengthening/Weights & Stretching 10:00 [3]

Stretching after ride

Tuesday Feb 3, 2015 #

Run 30:00 [3]
shoes: Hoka Clifton

Treadmill @ Stn 4.

Swim 40:00 [3] 2.2 km (18:11 / km)

After work swim at WLU. Got to pool and into water at 5:20pm-6pm
Lots of 100's and 200's.

Monday Feb 2, 2015 #

Core Strengthening/Weights & Stretching 30:00 [3]

Light weights, core abs and stretching at 8am

Core Strengthening/Weights & Stretching 30:00 [3]

Round 2 at Station 4 gym at 4pm

Sunday Feb 1, 2015 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 29.28 km (2:03 / km)

Kinetic # 3 - Power Interval
avg P 217 max 400
avg hr 153 max 171
avg cad 95 max 110
avg spd 29.3 max 44.5km/hr
Easy warmup then Tempo.
(8) 30 sec sprints from building from Tempo to LT/VO2max & anaerobic capacity /4:30 tempo
5min cool down tempo/active recovery.

Core Strengthening/Weights & Stretching 10:00 [3]

stretching

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