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Training Log Archive: gregorysorensen

In the 31 days ending Jan 31, 2016:

activity # timemileskm+ft
  Long Bike3 18:01:59 296.04(16.4/h) 476.43(26.4/h) 15593
  Road Bike8 14:50:52 274.65(18.5/h) 442.01(29.8/h) 3043
  Weights7 10:00:00
  Swimming 8 9:33:17 18.94(2.0/h) 30.48(3.2/h)
  Running7 6:06:13 52.63(6:57) 84.7(4:19) 220
  4 5:45:00 113.0(19.7/h) 181.86(31.6/h)
  Easy Bike4 4:31:55 59.87(13.2/h) 96.36(21.3/h)
  TT Bike4 4:30:41 9.15(2.0/h) 14.72(3.3/h)
  Bike Drills3 3:10:00 50.49(15.9/h) 81.26(25.7/h)
  Total48 76:29:57 874.77 1407.81 18856
averages - sleep:6.9 weight:181.2lbs

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Sunday Jan 31, 2016 #

7 AM

(Tempo bike ) 1:15:00 [3] 20.0 mi (16.0 mph)

221 np
214 Avg watt
Little mix drills of high cadence, low cadence efforts
10 AM

Running (Mod run ) 46 [3] 5.95 mi (8 / mi)
ahr:154 slept:7.0

Out and back between the rain, first run outside since pulling hamstring

Friday Jan 29, 2016 #

11 AM

TT Bike tempo (tempo swim) 59:12 [3] 2.04 mi (2.1 mph)
slept:7.25

500 WU
500 kick
10x100s on 1:40
500 pull
1000 tempo swim with fins
100 cd

Thursday Jan 28, 2016 #

4 AM

Running (mod run) 50:00 [3] 6.45 mi (7:45 / mi)
ahr:137 slept:6.0 weight:182.7lbs

mod run, hamstring is getting better
5 AM

Weights (Weights) 1:15:00 [3]

chest, shoulders, arms, stretching, core
3 PM

Road Bike (mod bike) 1:30:00 [3] 31.1 mi (20.7 mph)
ahr:134 max:146

Big Gear low cadence steady
TSS™
:
13.0
IF™
:
0.29
Interval Intensity
:
98.5 [%]
Work
:
1188.6 [kJ]
Max. Cadence
:
84.0 [rpm]
Avg. Cadence
:
75.5 [rpm]
Max. Speed
:
23.1 [mph]
Avg. Speed
:
20.6 [mph]
Max. Heart Rate
:
146 [bpm]
Avg. Heart Rate
:
134 [bpm]
Max. Pedaling Power
:
349.8 [W]
Avg. Pedaling Power
:
219.1 [W]
NP™
:
220.7 [W]

Wednesday Jan 27, 2016 #

5 AM

Swimming (mod swim) 1:07:10 [3] 2.3 mi (2.1 mph)
slept:7.0

2000 build
500 one arm drills
10x100s on 1:40
500 easy
3 PM

(tempo bike BMC ) 1:30:00 [3] 30.6 mi (20.4 mph)
ahr:138 max:154

wu 20 min
3 x 10 min efforts with 5 min recovery each
10 x 30 second efforts with 15 sec recovery
CD


TSS™
:
13.7
IF™
:
0.30
Interval Intensity
:
27.0 [%]
Work
:
1170.6 [kJ]
Max. Cadence
:
93.0 [rpm]
Avg. Cadence
:
82.9 [rpm]
Max. Speed
:
24.8 [mph]
Avg. Speed
:
20.3 [mph]
Max. Heart Rate
:
154 [bpm]
Avg. Heart Rate
:
138 [bpm]
Max. Pedaling Power
:
358.8 [W]
Avg. Pedaling Power
:
216.0 [W]
NP™
:
226.5 [W]

Tuesday Jan 26, 2016 #

4 AM

Running (mod run) 45:00 [3] 5.75 mi (7:50 / mi)
ahr:131 max:142 slept:6.0 weight:184lbs

mod run, hamstring is feeling better
5 AM

Weights (Weights) 1:15:00 [3]

legs, back, core, stretching

Monday Jan 25, 2016 #

5 AM

Easy Bike (mod swim) 1:11:55 [3] 2.27 mi (1.9 mph)
slept:7.0

1000 wu
500 kick
5x200 IM on 15-20 sec
250 pull easy
5x100s on 10 sec with fins
250 pull tempo
500 CD
3 PM

Easy Bike (Long run) 1:30:00 [3] 26.9 mi (17.9 mph)
ahr:109 max:116

Easy bike

Sunday Jan 24, 2016 #

11 AM

Easy Bike (easy bike) 1:00:00 [3] 16.7 mi (16.7 mph)
ahr:103 max:116 slept:8.0

easy spin shaking out the legs

Saturday Jan 23, 2016 #

10 AM

Long Bike (Long bike ) 5:01:37 [3] 91.37 mi (18.2 mph) +2807ft
ahr:132 max:158 slept:8.0

Watts Avg 194
Max watts 888
NP 210

Late start today had to take Karen's car for service and late night last night. Rode up San Gabe to Turnbull Cyn hit that once then headed up to end of trail at Hwy 39 and headed home, lots of head wind coming back.

Friday Jan 22, 2016 #

5 AM

TT Bike (tempo swim) 1:02:04 [3] 2.27 mi (2.2 mph)
slept:6.75

1500 WU Build
10x 100s first 5 with fins on 15 sec rest (best 100 with fins 59 sec)
1500 pull odds moderate, evens fast

Avg SWOLF 33
3 PM

Bike Drills (bike drills) 50:00 [3] 12.59 mi (15.1 mph)

20 min wu
8x1 min single leg bike drills with 1 min rest between

Thursday Jan 21, 2016 #

3 PM

(tempo bike BMC ) 1:30:00 [3] 32.1 mi (21.4 mph)
ahr:131 max:149

Tempo bike
20 min WU
4x15 sec pick-ups
2 min easy
5x6 min efforts on 2.5 min easy
4x1 min efforts on 15 sec rest
20 min mod to CD

TSS™
:
13.8
IF™
:
0.30
Interval Intensity
:
27.7 [%]
Work
:
1200.6 [kJ]
Max. Cadence
:
88.0 [rpm]
Avg. Cadence
:
74.2 [rpm]
Max. Speed
:
27.0 [mph]
Avg. Speed
:
21.3 [mph]
Max. Heart Rate
:
149 [bpm]
Avg. Heart Rate
:
131 [bpm]
Max. Pedaling Power
:
335.1 [W]
Avg. Pedaling Power
:
221.5 [W]
NP™
:
226.7 [W]

Wednesday Jan 20, 2016 #

5 AM

Swimming (mod swim) 1:09:38 [3] 2.27 mi (2.0 mph)
slept:7.0

1000 wu
5x200 IM on 20 sec
500 one arm drills
250 kick
250 easy swim
1000 pull tempo to easy
3 PM

Road Bike (mod bike) 1:30:00 [3] 29.14 mi (19.4 mph)
ahr:125 max:137

TSS™
:
11.4
IF™
:
0.27
Interval Intensity
:
25.3 [%]
Work
:
1096.3 [kJ]
Max. Cadence
:
89.0 [rpm]
Avg. Cadence
:
76.9 [rpm]
Max. Speed
:
21.9 [mph]
Avg. Speed
:
19.3 [mph]
Max. Heart Rate
:
137 [bpm]
Avg. Heart Rate
:
125 [bpm]
Max. Pedaling Power
:
267.4 [W]
Avg. Pedaling Power
:
202.0 [W]
NP™
:
206.1 [W

Tuesday Jan 19, 2016 #

4 AM

Running (mod run) 40:00 [3] 5.17 mi (7:44 / mi)
slept:5.5

Well I made it through the run without issues, just taking it nice and easy, I've been stretching even more along with different types of stretches.
5 AM

Weights (Weights) 1:15:00 [3]

legs, back, more core exercises added, stretching
3 PM

Road Bike (bike drills) 1:30:00 [3] 24.2 mi (16.1 mph)
ahr:104 max:115

nice easy drills, my legs felt , my body is a little tired, all good

Monday Jan 18, 2016 #

8 AM

Long Bike (long bike) 7:34:47 [4] 122.3 mi (16.1 mph) +6891ft
ahr:131 max:160 slept:8.0

Epic Ride today. First time riding from my pad in Seal Beach to Crystal Lake. Weather was perfect, once I got to Azusa Canyon the clouds became broken with some sun poking through. I did not realize how beautiful this ride is looking at the lakes and dams along the climb. Once I got past East Fork Rd I hardly saw a car, the road was closed a few miles ahead, which I saw a few bike riders coming back down the mountain and asked them if the Crystal Lake Cafe was open, so I headed-up. I saw a guy walking his bike about 4 miles from where the gate was closed, he had a flat tire and I gave him one of my spare tubes, which was cool so he was good to go. Once I got to the switch back in got a little cooler but all in all was perfect. I finally got to the Cafe where there was some maintenance guy working at the Cafe. The owner was gone, but the maintenance guy gave me a hamburger and a soda to wash in down. I tried to pay for it with my atm card but he did not know how to work the register so he told me to pay next time I came up. I brought my backpack and thank god I brought a few extra cliff bars and most importantly my jacket, coming down was cold, I did not take off my jacket until I got back on the San Gabe Trail and then booked it home. My Pioneer Power Meter conked out on me coming back with about 20-25 miles left in ride so I was not able to gather my data. I pulled on my data from my Garmin Fenix 3 Watch. 6,891 ft
C • epic 3

Saturday Jan 16, 2016 #

7 AM

Road Bike (mod bike) 3:33:52 [3] 62.41 mi (17.5 mph) +3043ft
ahr:141 max:163 slept:8.0 weight:182lbs (injured)

Seal Beach to Turnbull Cyn, up and over X2, about 3k of climbing in 12 miles. Will try and run easy tomorrow, the hamstring is feeling better but not where it needs to be.

Riding Time
:
3:33:53
Elapsed Time
:
3:40:47
Distance
:
62.41 [mi]
Elevation Gain
:
3043.3 [ft]
Elevation Loss
:
3064.0 [ft]
TSS™
:
32.7
IF™
:
0.30
Interval Intensity
:
27.6 [%]
Work
:
2600.9 [kJ]
Max. Cadence
:
106.0 [rpm]
Avg. Cadence
:
71.0 [rpm]
Max. Speed
:
32.9 [mph]
Avg. Speed
:
17.3 [mph]
Max. Heart Rate
:
163 [bpm]
Avg. Heart Rate
:
141 [bpm]
Max. Pedaling Power
:
674.2 [W]
Avg. Pedaling Power
:
202.7 [W
NP™
:
227.2 [W]
Max. Grade
:
10.9 [%]

Friday Jan 15, 2016 #

5 AM

TT Bike (tempo swim) 1:01:47 [3] 1.99 mi (1.9 mph)
slept:7.0

1000 wu
5x200s on 2:50 with fins & paddles
5x100 IM on 10 sec rest
500 pull tempo
500 one arm drills
3 PM

Bike Drills (Bike drills ) 50:00 [3] 13.6 mi (16.3 mph)

1 minutes leg drills

Thursday Jan 14, 2016 #

5 AM

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

chest, arms, shoulders, lots stretching, planks, other core exercises

Hamstring is getting better
3 PM

(tempo bike BMC ) 1:30:00 [3] 30.3 mi (20.2 mph)
ahr:139 max:157

20 min WU
15x1 min efforts on 30 sec recovery
5 min mod
10x30 second efforts on 10 sec recovery
last 30 min mod pace

TSS™
:
12.3
IF™
:
0.29
Interval Intensity
:
25.9 [%]
Work
:
1121.7 [kJ]
Max. Cadence
:
97.0 [rpm]
Avg. Cadence
:
86.1 [rpm]
Max. Speed
:
23.2 [mph]
Avg. Speed
:
20.0 [mph]
Max. Heart Rate
:
157 [bpm]
Avg. Heart Rate
:
139 [bpm]
Max. Pedaling Power
:
336.5 [W]
Avg. Pedaling Power
:
207.0 [W]
NP™
:
214.0 [W]

Wednesday Jan 13, 2016 #

5 AM

Swimming (mod swim) 1:03:07 [3] 2.13 mi (2.0 mph)
slept:7.0 (injured)

Legs tired, pool was cold, the heater was either turned down or off, could not warm-up, shitters!!!!

1000 wu
500 kick
1000 pull
1000 swim fins
250 pull
3 PM

Road Bike (mod bike) 1:30:00 [3] 30.4 mi (20.3 mph)
ahr:122 max:137

Mod bike, hamstring little better

Tuesday Jan 12, 2016 #

4 AM

Running (easy run) 30:00 [3] 3.8 mi (7:54 / mi)
ahr:133 max:136 slept:6.0 (injured)

Easy run, shut it down after 30 min, left hamstring starting to bug
C • lay off the running 2
5 AM

Weights (Weights) 1:30:00 [3]

legs, back, core, stretching

dropped weight down as strength was not there, added planks to core 5x2 min between sets
3 PM

Road Bike (mod bike) 1:45:00 [3] 32.1 mi (18.3 mph)
ahr:116 max:126

Mod bike

Monday Jan 11, 2016 #

5 AM

Swimming (mod swim) 1:14:00 [3] 2.36 mi (1.9 mph)
slept:5.0 (injured)

1000 swim
1000 swim with fins
5x200 IMs on 15 sec
500 kick
650 pull
3 PM

Bike Drills (Bike drills ) 1:30:00 [3] 24.3 mi (16.2 mph)
ahr:100 max:110 (injured)

One leg drills

Sunday Jan 10, 2016 #

Note
(injured)

stretch and rest hamstring

Saturday Jan 9, 2016 #

9 AM

Road Bike (mod bike) 2:30:00 [3] 47.8 mi (19.1 mph)
ahr:135 max:152 slept:7.0 (injured)

mod bike, left hamstring felt ok, but not great

Friday Jan 8, 2016 #

5 AM

Swimming (mod swim) 1:08:58 [3] 2.13 mi (1.9 mph)
slept:6.5

Very cold this morning, not feeling warm, plus my hamstring, just taking it easy

1000 wu
5x200 IM
1000 pull
500 one arms drills
250 cd

Thursday Jan 7, 2016 #

4 AM

Weights (Weights) 1:45:00 [3]
(injured)

shoulders, arms, chest, lots of stretching and some light leg curls for hamstring, planks, other core work
3 PM

Road Bike (mod bike) 1:02:00 [3] 17.5 mi (16.9 mph)
ahr:114 max:128 (injured)

Just taking it easy

Wednesday Jan 6, 2016 #

5 AM

Swimming (mod swim) 1:01:46 [3] 2.15 mi (2.1 mph)
slept:8.0 (injured)

Well hamstring is pretty bad so I swam very easy and then just did some easy pulling with buoy and paddles mixed.
3 PM

Easy Bike (Easy bike ) 50:00 [3] 14.0 mi (16.8 mph)

Taking it easy after hamstring issues

Tuesday Jan 5, 2016 #

4 AM

Weights (Weights) 2:00:00 [3]
(injured)

weights and lots of stretching, left hamstring felt it when I tried running this morning and shut it down, well see how it goes

Monday Jan 4, 2016 #

5 AM

Swimming (mod swim) 1:27:43 [3] 2.93 mi (2.0 mph)
slept:8.0

5150

Started out nice and easy as my left hamstring is tight, but felt better toward the middle of the workout and pick-up the pace a little, but I need to get this hamstring loosened just hard when it is so cold outside.

Warm up 1000 long strokes. 8x50 on 20 sec rest. Main Set 800, 3x50, 2x400, 4x50, 4x200. Warm down 1000 pull easy.

Sunday Jan 3, 2016 #

5 AM

Running long (long run) 2:50:27 [3] 21.25 mi (8:01 / mi) +220ft 7:57 / mi
ahr:134 max:146 slept:7.5 weight:178.7lbs

Long Run
Well the long run wasn't good, I knew last night I was going to have trouble with my run, my left hamstring strained and my calve muscle.
As soon as I began to run I could feel it so I just backed off and ran very slow the entire way, I hope this will go away, I need to rest as speed work starts on Tuesday, I hope I can begin the speed work.
C • Race? 3

Saturday Jan 2, 2016 #

5 AM

Swimming (mod swim) 1:20:55 [3] 2.67 mi (2.0 mph)
slept:8.25

4700

Not feeling the swim this morning very cold 39 before taking a dip, even though I got little over 8 hours of sleep, I was dragging ass from the start and just going through the motions, which I hate...

Warm up 400 easy. 4x150 moderate on 30 sec rest. 6x50 kick on 20 sec rest. Main set 100, 200, 100, 400, 100, 600, 400, 300, 200, 100. 12x50 on rest of 30 sec first 4, 15 sec second 4, 5 sec final 4. Warm down 300 easy.
7 AM

Long Bike (long bike) 5:25:35 [3] 82.37 mi (15.2 mph) +5895ft
ahr:121 max:142

Well this has to be one of my worst long rides, I just did not feel good from the start, after getting out of the pool I just could not warm-up even after putting my biking gear on along with a decent jacket. When my body gets cold all my muscles start to contract and my lower back was stiff as well as my entire body along with shivering as the temp was 38 at the start. I just could not focus and did not warm up the entire ride until the end I felt a little warmer at climbing the Newport Coast. The ride was not fun at all, but I had to get in.

Rode from Paseo Westpark up Harvard to bike trail to Portola to Jamboree into Santiago and up Modjeska down the backside and back-up the steep side, down to Cooks Corner and decided to go up Live Oak, which I'm not very familiar with as I've ridden with Art & Max through there few years back, well I rode up and happen to ask another biker and he said "ride down Antonio Pkwy and it will take you to the PCH," well riding Antonio Pkwy has lots of lights lots of stop and go. Rode all the way to San Juan Capistrano and went the wrong way toward PCH so ended up riding back south couple miles to get to PCH, lots of traffic and PCH all the way to Newport Coast was bad so many cars and people not watching what they were doing, almost got hit 2x, I rode very slow after the first near miss so training really wasn't there. Rode up NC and up Vista Ridge and back to Paseo Westpark to do my T-run.

Elevation Gain
:
5895.0 [ft]
Elevation Loss
:
5843.8 [ft]
TSS™
:
35.6
IF™
:
0.26
Interval Intensity
:
22.3 [%]
Work
:
3202.0 [kJ]
Max. Cadence
:
99.0 [rpm]
Avg. Cadence
:
60.0 [rpm]
Max. Speed
:
39.2 [mph]
Avg. Speed
:
15.0 [mph]
Max. Heart Rate
:
142 [bpm]
Avg. Heart Rate
:
121 [bpm]
Max. Pedaling Power
:
513.1 [W]
Avg. Pedaling Power
:
164.2 [W]
NP™
:
192.2 [W]
Max. Temperature
:
69.8 [°F]
Avg. Temperature
:
57.6 [°F]
Min. Temperature
:
38.7 [°F]
2 PM

Running (t run) 30:00 [3] 4.26 mi (7:03 / mi)
ahr:143 max:149 weight:178.7lbs

legs felt heavy but was able to maintain a good pace, probably because I did less climbing than last week plus I had no energy from the get go on the bike and just could not create any watts

Friday Jan 1, 2016 #

7 AM

TT Bike tempo (tempo swim) 1:27:38 [3] 2.84 mi (1.9 mph)
slept:4.0

5000
Not feeling the swim this morning, stayed at the hospital last night to ring in the New Year with Dr Karen Banks, only 4 hrs of sleep, all good got through it.

Warm up 1000 easy. 6x50 no freestyle on 20 sec rest. Main Set (3x50 on rest of 5 sec, 1x200 on rest of 1 min)x4. 6x300 pull on 30 sec rest. Warm down 500 easy.

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