Training Log Archive: gregorysorensenIn the 30 days ending Apr 30, 2019:
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| 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 | Su | Mo | Tu | ||||||||||||||||||||||||||||||||||||||||||
Tuesday Apr 30, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 38.83 mi (19.4 mph)
ahr:140 max:159 slept:7.25
AP 256
NP 278
I felt ok from the start but for some reason I dropped power on second interval, then my music shut off so 8 had to stop and turn it on. My legs are tired but my left hip is sore, I could feel it more on the last 2 Intervals. My body is looking forward to a break from SS training.
Sunday Apr 28, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 37.83 mi (18.9 mph)
ahr:134 max:155 slept:8.0
AP 239
NP 269
this was not a good workout, felt ok for the first 3 Intervals but then became a struggle for the last 4 Intervals, had to stop for a few seconds here and there, as my legs were dead tired. I will never lift weights (legs) day prior, I was just trying to cram in a lot because I have things going on today. All good
Saturday Apr 27, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 40.88 mi (20.4 mph)
ahr:150 max:167 slept:8.0
AP 268
NP 284
This ride was hard from the start, I just didn't feel good mentally or physically, the first 15 minute Intervals were rough, my phone which is my headset went blank, and music turned off. Had to refocus , next interval I was struggling and power slipped a few times, that's when I decided to go to bigger gear and just push slower and concentrate with the mind, did see power slip and then pick up on last 10 minutes. I know I can handle this ride, just not a good day, but I will take the training to the bank anytime.
Weights (Weights ) 1:30:00 [3]
Friday Apr 26, 2019 #
Weights (Weights ) 1:20:00 [3]
Running (Mod run) 40:25 [3] 5.22 mi (7:45 / mi)
slept:7.0
Swimming (Swim) 9 [3]
Thursday Apr 25, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 37.53 mi (18.8 mph)
slept:7.0
AP 247
NP 273
legs tired on this workout, I kept high cadence the entire time, but really gave it my all on the last interval, my body is feeling it.
Wednesday Apr 24, 2019 #
Road Bike (Mod bike) 1:30:00 [3] 28.85 mi (19.2 mph)
slept:7.0
AP 260
NP 283
legs felt ok, really started to fatigue on interval 3, I just big geared it part of the way on last interval. My HR began working for the first interval and then shut off. Hoping to keep improving but it is getting harder to add a few more watts, will be finishing up most of the hard training this week and part of next. Will be on vacation so I will have to return to finish a few I missed, but all good, I've already done most of the work, time to see what I can do outside in a few weeks.
Tuesday Apr 23, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 37.71 mi (18.9 mph)
slept:7.0
AP 253
NP 278
legs felt ok, little tired on last 3 Intervals, I think taking a week off lifting weights allowed me more pop in my legs last week. These workouts keep you honest with yourself and push you right to the edge each time.
Monday Apr 22, 2019 #
Running (Mod run) 1:21:20 [3] 10.43 mi (7:48 / mi)
slept:7.5
New Shoes
Swimming (Swim) 23:38 [3] 0.9 mi (2.3 mph)
Sunday Apr 21, 2019 #
Note
Saturday Apr 20, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 38.51 mi (19.3 mph)
slept:8.0
AP 260
NP 281
legs felt ok, but not great. These 4 x 20s are never easy, and I felt lack of focus, the last interval was rough as I big geared it with 12 minutes to go and it was rough.
Weights (Weights ) 1:30:00 [3]
Thought I would struggle after a hard workout but got it done with my son, the kids are strong
Friday Apr 19, 2019 #
Weights (Weights ) 1:20:00 [3]
slept:7.0
Little tired today
Running (Mod run) 40:31 [3] 5.12 mi (7:55 / mi)
Swimming (Swim) 19:00 [3] 0.6 mi (1.9 mph)
Thursday Apr 18, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 37.86 mi (18.9 mph)
slept:7.0
AP 246
NP 276
Legs felt good for the first 3 Intervals so I was able to maintain a higher cadence, decided to lower cadence go bigger gear for interval 4 , 5, 6, 7. Was able to hold above what each interval called for and maintain good form. I need a new HR strap, only lasted 18 months.
Wednesday Apr 17, 2019 #
Road Bike (Mod bike) 1:30:00 [3] 28.79 mi (19.2 mph)
ahr:127 max:158 slept:7.0
AP 259
NP 282
legs felt ok during warm up and then real good for first 2 x 20 minute intervals, last interval was little more Challenging. Kept the cadence around 90, which feels natural for me. HR did not start recording correctly until halfway through first interval, funny when I put it on this morning it was reading 93, I was wondering if I was overtraining. It appears to be a issue with Garmin.
Tuesday Apr 16, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 37.17 mi (18.6 mph)
ahr:134 max:157 slept:7.0
AP 239
Np 266
Legs started to feel this one as I moved up th FTP, little challenging on the middle interval, did a little big gear work. We will see if I can handle the next few workouts??
Monday Apr 15, 2019 #
Running (Mod run) 1:21:30 [3] 10.56 mi (7:43 / mi)
slept:7.0 weight:178.5lbs
Legs felt tight hamstrings as usual, need to spend more time stretching
Swimming (Swim) 25:00 [3] 0.9 mi (2.2 mph)
Sunday Apr 14, 2019 #
Note
Road Bike (Mod bike) 2:00:00 [3] 36.43 mi (18.2 mph)
ahr:131 max:149 slept:7.5
AP 234
NP 258
legs tired from yesterday workout, really feeling it in hamstrings and more in glutes out towards hips.
Saturday Apr 13, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 38.82 mi (19.4 mph)
ahr:141 max:159 slept:8.0
AP 260
NP 279
Legs felt ok from the start, but really started to fatigue in Intervals 3 & 4, switched to bigger gear and slipped on first interval, so it took a few seconds to get back into it, on the last I really started struggling around the halfway point and was just trying to muscle it home. I'm going to be feeling this one today.
Friday Apr 12, 2019 #
Weights (Weights ) 1:20:00 [3]
slept:6.5
Running (Mod run) 40:30 [3] 5.14 mi (7:53 / mi)
Swimming (Swim) 23:52 [3] 0.9 mi (2.3 mph)
Thursday Apr 11, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 36.43 mi (18.2 mph)
ahr:136 max:160 slept:7.0
AP 236
NP 263
legs were little tired especially the hips and hamstrings, the first interval wasn't to bad, but the second was tough, fought through it, and last interval I knew I had. Lots of rest between Intervals which maybe 10 minutes max, you cool down to much.
3x20's @ (296, 308, 302)
Wednesday Apr 10, 2019 #
Road Bike (Mod bike) 1:30:00 [3] 28.44 mi (19.0 mph)
ahr:140 max:159 slept:7.0
AP 256
NP 277
Geiger is always tough with less rest between Intervals, legs were tired last couple Intervals made me work, hr stays pretty much in the 140's but I'm working. Cadence was a little slower today as legs don't have that pop.
Tuesday Apr 9, 2019 #
Road Bike (Mod bike) 1:45:00 [3] 32.46 mi (18.5 mph)
ahr:138 max:160 slept:8.0
AP 241
NP 271
left leg had a sharp pain during warmups in the hamstring, thought I was going to have to bag ride, but kept warning up and it felt better. May have to cut back on legs (weights) as these workouts are starting to get more Challenging, need good recovery. All in all this workout was tough with less rest between intervals.
Monday Apr 8, 2019 #
Running (Mod run) 1:21:30 [3] 10.43 mi (7:49 / mi)
slept:6.0
Need to get more sleep
Legs felt good
Swimming (Swim) 24:32 [3] 0.9 mi (2.2 mph)
Sunday Apr 7, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 37.56 mi (18.8 mph)
ahr:136 max:160 slept:7.0
AP 245
NP 274
well I felt good starting out so I decided to push harder on the 4th interval (which is the hardest) went to one bigger gear and was able to hold 85 - 86 avg 335 watts, and then return to faster cadence and go above the interval called for. I'm starting to see improvement and way stronger than last year. 7 x 10s: (299, 302, 309, 335, 308, 300, 297)
Weights (Weights ) 1:30:00 [3]
Legs actually didn't feel that bad
Saturday Apr 6, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 39.18 mi (19.6 mph)
ahr:139 max:160 slept:7.5
AP 253
NP 276
legs felt good until 4 interval (starts with high watts) hard to get going and get into a rhythm, lost little focus and on the last interval I came through with little more focus, my left hip is a little sore and tight, will focus on stretching.
Friday Apr 5, 2019 #
Weights (Weights ) 1:20:00 [3]
Running (Mod run) 40:30 [3] 5.12 mi (7:55 / mi)
slept:6.75
Swimming (Swim) 23:55 [3] 0.9 mi (2.3 mph)
Thursday Apr 4, 2019 #
Road Bike (Mod bike) 2:00:00 [3] 37.42 mi (18.7 mph)
ahr:136 max:158 slept:6.75
AP 240
NP 264
Legs started feeling this on second interval, I don't care for 12 minutes of rest between each set, takes a few minutes to get back into a flow.
Was able to handle entire ride fasted
Wednesday Apr 3, 2019 #
Road Bike (Mod bike) 1:30:00 [3] 28.84 mi (19.2 mph)
slept:6.75
AP 256
NP 278
legs well rested and new bike chain and new training wheel, the old wheel was lopsided and done. What a smoother ride now. Up FTP and felt good for first of 6 week vol.2 of Sweet spot. HR would not pair, need to reconnect with garmin
Tuesday Apr 2, 2019 #
Note
Monday Apr 1, 2019 #
Running (Mod run) 1:21:25 [3] 10.7 mi (7:37 / mi)
slept:6.5
Swimming (Swim) 24:00 [3] 0.9 mi (2.2 mph)
weight:180lbs