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Training Log Archive: gregorysorensen

In the 30 days ending Nov 30, 2015:

	activity	#	time	miles		km		+ft
	Running	19	24:15:58	191.6	(7:36)	308.35	(4:43)
	Long Bike	4	17:32:35	324.28	(18.5/h)	521.88	(29.7/h)	1125
	Road Bike	8	12:00:00	229.5	(19.1/h)	369.35	(30.8/h)
	Swimming	8	8:06:02	15.88	(2.0/h)	25.56	(3.2/h)
		5	7:30:00	146.3	(19.5/h)	235.45	(31.4/h)
	Weights	7	7:00:00
	Easy Bike	4	6:00:00	105.7	(17.6/h)	170.11	(28.4/h)
	Long Swim	4	5:42:45	10.51	(1.8/h)	16.92	(3.0/h)
	TT Bike	4	4:36:14	8.59	(1.9/h)	13.82	(3.0/h)
	Total	63	92:43:34	1032.36		1661.43		1125
averages - sleep:7.2 weight:180.6lbs

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Monday Nov 30, 2015 #

5 AM

Swimming (mod swim) 1:15:37 [3] 2.39 mi (1.9 mph)
slept:7.0

COLD!!! 39, but the steam coming off the top of the pool put the mind at ease :)

(4100) Warm up 800 easy. 6x50 two each stroke (no free) on 20 sec rest. Main Set 100,200,300,400,swim on base of 15 sec rest per 100. 400, 300, 200, 100 pull on base of 10 sec rest per 100. 16x25, 4 each stroke on 10 sec rest. Warm down 600 easy.

4 PM

Easy Bike (Easy bike ) 1:30:00 [3] 26.4 mi (17.6 mph)
ahr:104 max:111

Easy bike

Sunday Nov 29, 2015 #

5 AM

Running long (Long run) 2:20:35 [3] 18.46 mi (7:37 / mi)
ahr:145 max:155 slept:7.0

Seal Beach to Beach Blvd and back, legs were tired from the start button began to respond at the turnaround, negative split, very happy and hr in check
177 SPM

Saturday Nov 28, 2015 #

6 AM

Swimming (mod swim) 1:16:00 [3] 2.39 mi (1.9 mph)
slept:7.0

4200
Warm up 1000 easy. 6x75, 50 easy/25 fast on 20 sec rest. Main Set 400, 3x100, 300, 3x100, 600, 3x100 on base rest of 15 sec/100 for the long swims, and 10 sec rest for the 100's. 4x50 kick on 20 sec rest. Warm down 550 easy.

This workout felt very good, little cold this morning, balmy 42

11 AM

Long Bike long (long bike BMC rd) 4:45:11 [3] 82.78 mi (17.4 mph) +1125ft
ahr:126 max:143

Well the plan was to do Santiago Canyon and Silverado Canyon after the swim, after leaving Paseo Westpark got a flat 2 miles into the ride, no problem, fix it, flat #2, few minutes after, pulled out my third tube and got the "Hat-Trick", little bit of a walk back to the car and headed home to get more tubes. Had to get moving so decided to leave from the Seal Beach House up the San Gabe to the end, jumped on San Gabriel Canyon Road for a bit then flip it and headed back home. Lots of wind on the San Gabe both directions, wearing my new jacket keeping warm, but even warm wind resistance, good for the legs.

Friday Nov 27, 2015 #

6 AM

TT Bike tempo (Tempo swim ) 1:20:41 [3] 2.23 mi (1.7 mph)

600 wu
6x75 50fast/25 easy on 20 sec
3x100s on 1 min 200 easy on 20 sec) x4
4x100 kick on 20 sec
450 easy

Tempo swim

Thursday Nov 26, 2015 #

7 AM

Road Bike (Mod bike #1) 1:30:00 [3] 28.6 mi (19.1 mph)
ahr:126 max:135 slept:7.5

Mod bike #2

Normally done in the afternoon, legs usually tired from tempo run in morning's, will see how the running goes after switching it up ??

10 AM

Running (Tempo run ) 1:20:00 [3] 11.24 mi (7:07 / mi)
ahr:148 max:153

Legs tired

Wednesday Nov 25, 2015 #

5 AM

Long Swim long (long swim) 1:32:34 [3] 2.84 mi (1.8 mph)
slept:7.0

1500 wu
500 kick
250 falcroms
250 one arm drills
5x200s IM with 100 swim added on each on 15-20 sec
1000 pull, first 500 tempo last 500 easy

lower back very tight at the end

1 PM

Road Bike (Mod bike #1) 1:30:00 [3] 28.6 mi (19.1 mph)
ahr:126 max:134

Mod bike #1

3 PM

Running (Easy run) 34:00 [3] 4.27 mi (7:58 / mi)
ahr:137 max:144

Easy run

Tuesday Nov 24, 2015 #

4 AM

Running (mod run) 1:30:00 [3] 11.63 mi (7:44 / mi)
slept:6.5 weight:179lbs

mod run, right ankle outside near bottom hurts, dull pain intermittent, note this ankle has scar tissue, I will start using my Jacuzzi more and have Karen perform some (OMT) Osteopathic manipulative treatment she learned in medical school, love Osteopathic Medicine :)

6 AM

Weights (Weights) 1:00:00 [3]

legs back core

went heavy today and was very tired and was very challenging after adding more time to the run prior, not easy running 90 mins and then doing a leg workout, this totally helps the mental game and my cardio is improving mixing it up, LOVE IT, legs are FRIEDSKIED !!!

4 PM

(tempo bike BMC ) 1:30:00 [3] 28.8 mi (19.2 mph)
ahr:126 max:135

Tempo bike

Monday Nov 23, 2015 #

5 AM

Swimming (mod swim) 1:12:31 [3] 2.3 mi (1.9 mph)
slept:6.5

1600 wu build, first half easy, second build
450 kick
5x100 IM with 50 swim added on 10-15 sec
500 falcroms
750 pull with paddles

3 PM

(easy bike) 1:30:00 [3] 27.3 mi (18.2 mph)
ahr:108 max:118

easy bike

Sunday Nov 22, 2015 #

5 AM

Running long (Long run) 2:04:07 [3] 16.46 mi (7:32 / mi)
ahr:145 max:160 slept:7.5

Long run, very happy with hr, improving

training effect 3.6
SPM Avg 176 MAX 193

Saturday Nov 21, 2015 #

Running (t run) 29:33 [3] 4.1 mi (7:12 / mi)
ahr:153 max:164

was very supersized how well my legs responded after my first long ride on my BMC rd bike. I could tell different muscles were soar as my geometry is completely different than my Felt TT, plus this is the first time riding a road bike in 4 years.

5 AM

Long Bike long (long bike BMC rd) 4:02:24 [3] 76.1 mi (18.8 mph)
ahr:122 max:132 slept:7.5

Long Bike, little tired this morning and could not elevate HR until 40 min into the ride, body starting warming up

C • BMC 3

Friday Nov 20, 2015 #

5 AM

TT Bike tempo (tempo swim) 1:07:55 [3] 2.39 mi (2.1 mph)
slept:7.0

1500 wu
300 kick
5 x 150s with fins & paddles on 15-20 sec
5 x 150s with fins on 15 - 20 sec
500 pull
200 falcroms
200 easy long stretch

11 AM

Swimming (mod swim) 46:39 [3] 1.7 mi (2.2 mph)

Swim #2
3000 straight with paddles, long controlled strokes

Avg Stroke Rate
26 strokes/min
Max Stroke Rate
9/length
Avg Strokes
32
Avg SWOLF

Thursday Nov 19, 2015 #

4 AM

Running tempo (tempo run) 1:20:00 [3] 11.22 mi (7:08 / mi)
ahr:146 max:151 slept:6.5 weight:181lbs

Tempo run, I like running 3 days in a row and have the easy run to offset the bigger ones. Very happy with my HR

6 AM

Weights (Weights) 1:00:00 [3]

chest shoulders arms core

All lighter weights this weeks, less rest between sets, some super-sets to, to mix-up ....., good stuff, but tough

4 PM

Road Bike (mod bike) 1:30:00 [3] 28.2 mi (18.8 mph)
ahr:121 max:127

could not get my hr to elevate

Wednesday Nov 18, 2015 #

Running (Easy run) 33:00 [3] 4.17 mi (7:55 / mi)
ahr:143 max:150

Easy run

6 AM

Long Swim long (long swim) 1:32:00 [3] 2.84 mi (1.9 mph)
slept:7.5

1500 wu
300 kick w fins
10x100 IM with 50 swim added on 10 sec
1000 pull w paddles
200 falcroms
500 swim

Got a late start this morning

4 PM

Road Bike (Mod bike #1) 1:30:00 [3] 28.9 mi (19.3 mph)
ahr:125 max:134

Big ring work

Tuesday Nov 17, 2015 #

4 AM

Running (mod run) 1:20:00 [3] 10.33 mi (7:45 / mi)
slept:6.5 weight:183lbs

legs felt ok, stomach issues on and off but got through it.

6 AM

Weights (Weights) 1:00:00 [3]

wasn't feeling 100% today so change it up and did lighter weights, faster reps,

1 PM

(tempo bike BMC ) 1:30:00 [3] 29.4 mi (19.6 mph)
ahr:126 max:139

tempo bike

Monday Nov 16, 2015 #

4 PM

Easy Bike (easy bike) 1:30:00 [3] 26.5 mi (17.7 mph)
slept:8.0

easy bike, not feeling well today, bagged the swim early this morning my stomach did not feel well

Sunday Nov 15, 2015 #

5 AM

Running long (Long run) 1:49:30 [3] 14.2 mi (7:43 / mi)
ahr:146 max:177 slept:6.0

Long run

Saturday Nov 14, 2015 #

5 AM

Long Bike long (Long bike ) 4:45:00 [3] 88.2 mi (18.6 mph)
ahr:126 max:138 slept:8.0

Long bike

10 AM

Running (T run) 30:00 [3] 3.8 mi (7:54 / mi)

Legs felt good

Friday Nov 13, 2015 #

5 AM

TT Bike tempo (tempo swim) 1:02:27 [3] 1.99 mi (1.9 mph)
slept:7.25

1500 wu
200 kick
10x50s fast on 10 sec
500 one arms tempo
pull 500 fast 300 easy

Getting colder outside, winter is coming

11 AM

Swimming (mod swim) 46:00 [3] 1.7 mi (2.2 mph)

3000 straight, long and working on glide

Thursday Nov 12, 2015 #

4 AM

Running (tempo run) 1:20:00 [3] 11.2 mi (7:09 / mi)
slept:6.75 weight:178.5lbs

running is improving, weight loss is helping

6 AM

Weights (Weights) 1:00:00 [3]

chest, arms, shoulders

strength little weaker in the chest only, but I'm not going to worry taking into consideration I'm jumping right into weights after running

3 PM

Road Bike (mod bike) 1:30:00 [3] 29.2 mi (19.5 mph)
ahr:128 max:139

Mod bike #2

Wednesday Nov 11, 2015 #

5 AM

Long Swim long (long swim) 1:27:00 [3] 2.56 mi (1.8 mph)
slept:7.5

1500 wu
300 kick
500 falcroms
10x100 IM with 50 swim added on 10-15 sec
700 pull

Very cold this morning you could see steam coming off the top of pool, started out slow and just worked on form, wanted my body to loosen and warm-up, kept building throughout the workout though

3 PM

Road Bike (mod bike) 1:30:00 [3] 30.0 mi (20.0 mph)
ahr:132 max:141

Mod bike #1

5 PM

Running (Easy run) 33:00 [3] 4.0 mi (8:15 / mi)
ahr:139 max:145

Easy run

Tuesday Nov 10, 2015 #

4 AM

Running (mod run) 1:20:00 [3] 10.33 mi (7:45 / mi)
slept:6.5 weight:183lbs

mod run

6 AM

Weights (Weights) 1:00:00 [3]

legs, back, core

strength maintaining, legs little tired from long run Sunday

3 PM

(Tempo bike ) 1:30:00 [3] 30.6 mi (20.4 mph)
ahr:138 max:148

Tempo bike

Monday Nov 9, 2015 #

5 AM

Swimming (mod swim) 1:00:54 [3] 1.99 mi (2.0 mph)
slept:7.5

1500 wu
200 kick
5x100 IM with 50 swim added on 10-15 sec
250 falcroms
800 pull

3 PM

Easy Bike (Easy bike ) 1:30:00 [3] 26.0 mi (17.3 mph)
ahr:106 max:118

Easy bike

Sunday Nov 8, 2015 #

5 AM

Running long (Long run) 2:10:58 [3] 16.67 mi (7:51 / mi)
ahr:145 max:160 slept:7.75

Long run

Love running early watching sunrise, the running is starting to improve, hr was in check and never felt like I was pushing it, body weight down a few pounds can feel the difference in the turnover.