Training Log Archive: GooderIn the 31 days ending Jan 31, 2015:
| |||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||||
| « | » |
| » now | ||||||||||||||||||||||||||||||||||||||||||||||||||||||||
|
|
|
|
|
|
|
|
|
|
|
| ||||||||||||||||||||||||||||||||||||||||||||||||
| Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | |||||||||||||||||||||||||||||
Saturday Jan 31, 2015 #
Note
(rest day)
Friday Jan 30, 2015 #
Swim 1:20:00 [3] 3.8 km (21:03 / km)
5x100 kick 25/free 75
5x100 75 mod/25 hard
3x100 on 1:35 (5 sets) Killer!!
800 pull
Run 30:00 [3]
shoes: Hoka Clifton
Core Strengthening/Weights & Stretching 10:00 [3]
Thursday Jan 29, 2015 #
Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 27.9 km (2:09 / km)
Avg P 194 max 250
avg hr 138 max 156
avg cad 92 max 109
avg spd 27.9 max 33.8km/hr
Mostly an easy Zone 1,2 & 3 workout
Core Strengthening/Weights & Stretching 10:00 [3]
Wednesday Jan 28, 2015 #
Swim 1:15:00 [3] 3.9 km (19:14 / km)
12 x 200 on 3:40
Run 30:00 [3]
shoes: Hoka Clifton
Tuesday Jan 27, 2015 #
Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 28.0 km (2:09 / km)
10 min warm up Zone 1 <147W
35 min Endurance Zone 2 (65-75% of FTP) so 148-200W
5 min Warm down <147W
Rode an extra 10 min at start as well.
Fairly easy spin at 92RPM and at upper ceiling of above zones.
avg 193W max 217W
ahr 143 max 153
acad 92 max 103
avgspd 28km/hr max 29.7km/hr
Core Strengthening/Weights & Stretching 10:00 [3]
Monday Jan 26, 2015 #
Swim 1:15:00 [3] 4.0 km (18:45 / km)
800 w/u with fins, swim/kick/drill/swim
main was 500,400,300,200,100,100 (2x)
Run 30:00 [3]
shoes: Hoka Clifton
Hoka's are great so far.. Legs feel fresh after the run. :)
Core Strengthening/Weights & Stretching 15:00 [3]
Sunday Jan 25, 2015 #
Indoor Cycling - Kinetic Road Machine w/ InRide Po (Sufferfest ) 50:50 [3]
Played video on iMac and TR on iPhone. Tried to play it together and was pretty close on timing.
Once I get the Dongle i'll be able to view both on iMac.
NP 271 AVG Power 233 max 580
ahr: 158 max: 180
acad: 92 max: 125
Core Strengthening/Weights & Stretching 10:00 [3]
Saturday Jan 24, 2015 #
Indoor Cycling - Kinetic Road Machine w/ InRide Po (TrainerRoad FTP Test) 1:00:00 [3]
Forgot to sync the HR strap.
FTP was set at 200 when I started so the Target power was low the whole workout so I knew something was wrong.
Anyways got through it and I'm still learning how to use it.
It said my FTP is now 267.
Friday Jan 23, 2015 #
Run 30:00 [3]
shoes: Hoka Clifton
Core Strengthening/Weights & Stretching 10:00 [3]
Swim 1:00:00 [3] 3.0 km (20:00 / km)
Main set was 15x100 on 2:30
Came in all 15 sets at 1:24-1:26
The 1 min+ rest was well needed.
Thursday Jan 22, 2015 #
Core Strengthening/Weights & Stretching 35:00 [3]
TRX Suspension Training 15:00 [3]
Indoor Cycling - Kinetic Road Machine w/ InRide Po 30:00 [3] 14.0 km (2:09 / km)
ahr:149 max:160
10min warmup & callibration, then 10min good effort & (2) 5 min easy spins.
212 avg Power, max 305
Cadence avg 92.
Looking forward to setting up Trainerroad & Sufferfest videos!
Wednesday Jan 21, 2015 #
Run 30:00 [3]
shoes: Hoka Clifton
Swim 1:10:00 [3] 3.3 km (21:13 / km)
Main set was 3x800 negative split.
I was gassed after finally trying flip turns (which I practiced on Monday)
A few more swims to get the hang of it.
Core Strengthening/Weights & Stretching 30:00 [3]
Tuesday Jan 20, 2015 #
Indoor Cardio (Matrix Machine at GL) 20:00 [3]
Indoor Cardio (Stairclimber at GL) 20:00 [3]
Core Strengthening/Weights & Stretching 10:00 [3]
Monday Jan 19, 2015 #
Swim (WLU) 1:15:00 [3] 3.9 km (19:14 / km)
Main set was 9x300 (descend 1-3)
Run (Treadmill) 30:00 [3]
shoes: Hoka Clifton
Core Strengthening/Weights & Stretching 15:00 [3]