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Training Log Archive: Gooder

In the 31 days ending Jan 31, 2016:

activity # timemileskm+m
  Indoor Cycling - Kinetic Road Machine w/ InRide Po15 15:51:00 485.6(1:58) 781.5(1:13)
  Swim9 8:10:00 14.54(33:42) 23.4(20:56)
  Core Strengthening/Weights & Stretching14 5:55:00
  Run6 4:11:30 6.52 10.5
  Hiking5 3:00:00
  XC Skiing2 1:43:11 10.0(10:19) 16.1(6:25)
  Indoor Cardio1 10:00
  Total29 39:00:41 516.67 831.5

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Sunday Jan 31, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 31.6 km (1:54 / km)

Indoor ride

Saturday Jan 30, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 31.7 km (1:54 / km)

TR workout while kids played "house" in King's room.

Hiking 45:00 [3]

Hike on trail with kids and black furry.

Indoor Cardio (Stairmaster) 10:00 [3]

Stairclimber

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

Weights and stretching.

Friday Jan 29, 2016 #

Swim 40:00 [3] 2.0 km (20:00 / km)

500 w/u w/fins (300 free/200kick)
10x75 hard with 1 min rest in b/w
250 pull w/paddles
5x100 on 2:00

Indoor Cycling - Kinetic Road Machine w/ InRide Po 45:00 [3] 23.5 km (1:55 / km)

TR Birch ride

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

Stretching with foam roller

Thursday Jan 28, 2016 #

Note
(rest day)

Well needed rest day.

Hiking 30:00 [3]

Trail walk with Grey & black furry.

Wednesday Jan 27, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 30.7 km (1:57 / km)

Week 4 of 8 for 1/2 Iron base.

Swim 25:00 [3] 1.6 km (15:37 / km)

2x800
We took turns leading/drafting every 200m.
1 minute break b/w sets.

Tuesday Jan 26, 2016 #

Run 1:00:00 [3]
shoes: Hoka Clifton 2

Treadmill run. Easy, steady pace

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

Weights and stretching

Monday Jan 25, 2016 #

Swim 1:00:00 [3] 3.0 km (20:00 / km)

12x50 w/u with fins (free/drill/back)
6x400 (easy/hard/easy/hard per 100)
no gear, pb, pb & paddles, no gear, pb, paddles & fins)

Sunday Jan 24, 2016 #

XC Skiing 1:04:26 [3] 11.45 km (5:38 / km)

Morning ski at Bechtel Park.

Saturday Jan 23, 2016 #

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

Weights, core & stretching

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:30:00 [3] 48.0 km (1:53 / km)

TR Galena ride. Had a call 18 mins into ride and then decreased intensity to 85%.

Friday Jan 22, 2016 #

Swim 1:00:00 [3] 3.2 km (18:45 / km)

Noon swim with Luke
300 free
75 drill (25scull,1 arm,back) x2
3x50 on 0:50
Repeat
150 hard on 2:20 then 100 recovery repeat 8 times

Thursday Jan 21, 2016 #

Hiking 30:00 [3]

Trail hike with Grey & black furry.

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 31.7 km (1:54 / km)

Indoor TR workout

Wednesday Jan 20, 2016 #

Run 1:00:00 [3]
shoes: Hoka Clifton 2

Treadmill run. Steady easy pace

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

Weights and stretching.

Tuesday Jan 19, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 31.0 km (1:56 / km)

TR Berryessa. 8 hard 20sec intervals at 200% FTP

Hiking 45:00 [3]

Trail hike with Grey & black furry.

Monday Jan 18, 2016 #

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

Weights and stretching

Swim 1:00:00 [3] 2.9 km (20:41 / km)

Noon swim. 900 warm up. Then 10x200 on 3:40. 5 of us drafting each other.

Sunday Jan 17, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 33.0 km (1:49 / km)

Finished week 2 of 1/2 iron base plan

Saturday Jan 16, 2016 #

Note
(rest day)

Time off in b/w (2) 24hr shifts at work

Friday Jan 15, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 31.3 km (1:55 / km)

Indoor easy ride. Extra ride this week above the base plan
TR-Beech workout

Run 20:00 [3]
shoes: Hoka Clifton 2

Brick run on treadmill

Core Strengthening/Weights & Stretching 40:00 [3]

Weights, core and stretching.

Thursday Jan 14, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 317.0 km (11 / km)

Indoor Ride, 5x7min intervals just below FTP.

Wednesday Jan 13, 2016 #

XC Skiing 38:45 [3] 4.65 km (8:20 / km)

1st XC Ski of the season. Went to Westmount Golf Course with a buddy and his dog. Took it easy 1st time out. Fun time.

Swim 1:00:00 [3] 3.0 km (20:00 / km)

Noon swim at WLU with Luke & Kraemer
12 w/u mixed
24x50's
2 on 0:55, 4 on 0:50, 4 on 0:60, 2 on 0:45 repeat 2x
400 pull with paddles
200 pull with paddles in 2:54

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

Professional stretching at WSM after swim

Tuesday Jan 12, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 30.0 km (2:00 / km)

Week 2 Base Training
TR-Shasta
7x30sec hard intervals 200% of FTP

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

Stretching

Monday Jan 11, 2016 #

Swim 1:00:00 [3] 2.8 km (21:26 / km)

Noon swim at WLU
200m free, 4x50 on 0:50 & 2x50(25m easy,25m hard) x2 for warmup w/fins
3x600 (3x100 on 1:50, 3x50 on 0:50 & 150 easy)

Hiking 30:00 [3]

Trail hike with Black Furry

Sunday Jan 10, 2016 #

Run 30:00 [3]
shoes: Hoka Clifton

Treadmill run while watching the Island House Pro Triathlon in Nassau Bahamas.

Core Strengthening/Weights & Stretching 15:00 [3]

Weights, TRX and stretching with foam roller

Saturday Jan 9, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:30:00 [3] 47.4 km (1:54 / km)

Finished 1st week of 8 weeks in TR Base 1/2 iron plan. This was 5x10 min at 320-332 watts with 5min at 140 watts recovery in b/w.

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

Stretching

Friday Jan 8, 2016 #

Swim 1:15:00 [3] 2.4 km (31:15 / km)

We did some underwater and above water videotaping of our swimming.
Then we did
6x100 (50m free, 25m scull, 25m back)
4x400 w/pull buoy & paddles

Thursday Jan 7, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 21:00 [3] 11.2 km (1:53 / km)

Week 1 Ride 3
TR Antelope
Ride got cut short due to a call at Work.

Indoor Cycling - Kinetic Road Machine w/ InRide Po 45:00 [3] 23.4 km (1:55 / km)

Didn't have time to do scheduled Antelope ride so did a shorter ride.
Birch - TR

Core Strengthening/Weights & Stretching 15:00 [3]

Stretching with foam roller.

Wednesday Jan 6, 2016 #

Swim 50:00 [3] 2.5 km (20:00 / km)

Noon swim at WLU with Luke & Kraemer

Tuesday Jan 5, 2016 #

Note
(rest day)

Monday Jan 4, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 30.0 km (2:00 / km)

Indoor trainer ride. Week 1 of 1/2 iron base training.
TR-Haku workout

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

Weights and stretching

Sunday Jan 3, 2016 #

Run 51:30 [3] 10.5 km (4:54 / km)
shoes: Altra Lone Peak 2.5

Outdoor run (1st 5km + were into the wind and blowing snow)
Had to be careful due to icy and uneven footing. Steady easy base training.

Saturday Jan 2, 2016 #

Run 30:00 [3]
shoes: Hoka Clifton

Treadmill run

Friday Jan 1, 2016 #

Indoor Cycling - Kinetic Road Machine w/ InRide Po 1:00:00 [3] 30.0 km (2:00 / km)

Indoor ride. Rubber Glove FTP on TR. My new FTP is 357 however that is likely high due to the InRide Power (not as accurate as a crank based meter) Oh well.

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

Stretching and foam roller

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