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Training Log Archive: gregorysorensen

In the 31 days ending Aug 31, 2017:

activity # timemileskm+ft
  Road Bike16 33:52:21 623.08(18.4/h) 1002.75(29.6/h) 6458
  Long Bike4 21:46:00 327.32(15.0/h) 526.77(24.2/h) 32516
  Running7 10:01:29 78.83(7:38) 126.86(4:44)
  Weights7 8:15:00
  Swimming 6 4:54:45 10.44(2.1/h) 16.8(3.4/h)
  Total40 78:49:35 1039.67 1673.18 38974
averages - sleep:6.8 weight:178.6lbs

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Thursday Aug 31, 2017 #

8 AM

Road Bike intervals (mod bike) 2:06:00 [3] 42.5 mi (20.2 mph)
ahr:131 max:157 slept:7.5

Interval Training

Wanted to get out and about before the heat.

10 min WU
4 x 6 minutes on 3 minutes mod to easy recovery, each interval was mixed standing and sitting
10 minute CD

#1 287 avg

#2 283 avg ? Had to come to a very slow pace because workers were cutting trees on the trail

#3 287 avg ? Had to slow down to go around people on trail

#4 315.5 Much better on this one, had lots of room.

Avg power entire ride 224

KJ 1709



Wednesday Aug 30, 2017 #

5 AM

Swimming (Mod swim) 49:38 [3] 1.73 mi (2.1 mph)
slept:6.75

Mid swim
8 AM

Road Bike (mod bike) 2:20:00 [3] 42.5 mi (18.2 mph)
ahr:117 max:137

mod bike, a few pick ups and that's about it, legs heavy

Tuesday Aug 29, 2017 #

4 AM

Running (Mod run) 1:30:00 [3] 11.75 mi (7:40 / mi)
ahr:134 max:144 slept:6.5 weight:179lbs

Mod run
6 AM

Weights (Weights ) 1:05:00 [3]

Shoulders, arms, chest, core

Monday Aug 28, 2017 #

4 AM

Weights (Weights ) 1:15:00 [3]
slept:7.0

Legs, back, core
11 AM

Road Bike (mod bike) 1:54:00 [3] 31.62 mi (16.6 mph)
ahr:104 max:117

easy ride

Sunday Aug 27, 2017 #

6 AM

Long Bike (Long bike ) 4:49:00 [3] 72.56 mi (15.1 mph) +8956ft
ahr:138 max:161 slept:4.75

Hwy 39 to East Fork to GMR to Baldy Ski Lifts and back
U
Very happy, i PR the entire ride and Avg power (209) for this route, last time I did this same ride was July 8, it took me 5:06:00, Avg power was 189, Im chipping away

BTW, did myself a diservice with little sleep, watching the fight with Art and some of his friends, but well worth it, cool people to hangout, plus fight was pretty good

Saturday Aug 26, 2017 #

5 AM

Running (Mod run) 1:30:46 [3] 12.13 mi (7:29 / mi)
ahr:132 max:143 slept:6.75 weight:178.5lbs

Mod run, very happy with hr

Friday Aug 25, 2017 #

8 AM

Road Bike intervals (mod bike) 2:11:00 [3] 42.5 mi (19.5 mph)
ahr:130 max:161 slept:8.25

Warm up about steady 20 miles

20 x 1 min on 90 seconds of rest, was able to hold 453 avg for 1 min, last week was holding 407 avg

Very happy with the workout

1703 kj
216 avg
584 Max
256np





C • nice! 2

Thursday Aug 24, 2017 #

4 AM

Weights (Weights) 1:15:00 [3]
slept:6.0

Legs, back, core
12 PM

Road Bike (mod bike) 2:19:00 [3] 42.5 mi (18.3 mph)
ahr:120 max:136

Just an easy ride, my legs and body were not feeling it after my leg workout this morning.

Wednesday Aug 23, 2017 #

5 AM

Swimming (Mod swim) 50:52 [3] 1.79 mi (2.1 mph)
slept:5.5

Mod swim with a few intervals
12 PM

Road Bike (mod bike) 2:34:00 [3] 45.64 mi (17.8 mph)
ahr:117 max:136

just an out and back, bottom bracket started making a lot of noise, stopped by Len Dog's and Josh replace it.

Tuesday Aug 22, 2017 #

4 AM

Running (Mod run) 1:30:00 [3] 11.75 mi (7:40 / mi)
ahr:131 max:143 slept:6.5 weight:178.5lbs

Mod run

Monday Aug 21, 2017 #

5 AM

Swimming (mod swim) 48:00 [3] 1.7 mi (2.1 mph)
slept:7.5

mod swim, felt little tired first 500, then loosen up
11 AM

Road Bike (mod bike) 1:51:00 [3] 31.62 mi (17.1 mph)
ahr:112 max:125

easy bike

Sunday Aug 20, 2017 #

6 AM

Road Bike (Mod bike) 2:03:00 [3] 42.5 mi (20.7 mph)
ahr:138 max:153 slept:6.5

Tempo ride, legs and lower back tired
249 avg power
258. NP

Saturday Aug 19, 2017 #

7 AM

Long Bike (long bike) 5:23:00 [3] 70.43 mi (13.1 mph) +9862ft
ahr:125 max:162 slept:7.0

Rode from Glendora High School up GMR, drop down back side of GMR to East Fork up to Crystal Lake Cafe and back with Art. Art had a party to go to so he kept on hwy 39 to Sierra Hwy back to car. I ended up going back via East Fork over GMR down to car. Very good efforts I put in on the way back over GMR

Friday Aug 18, 2017 #

4 AM

Running (Mod run) 1:30:00 [3] 11.75 mi (7:40 / mi)
ahr:142 max:173 slept:6.0 weight:178lbs

Mod run

Thursday Aug 17, 2017 #

4 AM

Weights (Weights) 1:15:00 [3]
slept:7.0

legs, back, core
1 PM

Road Bike intervals (mod bike) 2:00:00 [3] 38.1 mi (19.0 mph)
ahr:129 max:155

20 x 1 min on 2 min rest, 15 CD

well I rode out just past my normal turnaround and then began my intervals into the wind, very happy I was able to hold 407 avg for all 20
C • Nice! 2

Wednesday Aug 16, 2017 #

5 AM

Weights (Weights) 1:05:00 [3]
slept:6.5

arms, chest, shoulders, core
12 PM

Road Bike (mod bike) 1:43:00 [3] 31.62 mi (18.4 mph)
ahr:114 max:132 slept:7.0

mod bike, not feeling it today, lots of stuff going on....

Tuesday Aug 15, 2017 #

4 AM

Running (Mod run) 1:30:00 [3] 11.75 mi (7:40 / mi)
ahr:136 max:153 slept:7.0 weight:178lbs

Mod run

Monday Aug 14, 2017 #

5 AM

Swimming (Mod swim) 50:40 [3] 1.82 mi (2.2 mph)
slept:6.5

Mod swim, stretching out and shaking off the soreness
1 PM

Road Bike (mod bike) 1:50:00 [3] 31.62 mi (17.2 mph)
ahr:107 max:123

easy bike

Sunday Aug 13, 2017 #

5 AM

Long Bike (long bike) 6:14:00 [3] 110.33 mi (17.7 mph) +4698ft
ahr:130 max:149 slept:7.0

Well decided to do a long and steady ride from the Seal Beach Pad up the San Gabe to Hwy 39 to East Fork, up GMR, down front side of GMR to Sierra Madre back to San Gabe bike all the way home.

Saturday Aug 12, 2017 #

7 AM

Road Bike (mod bike) 3:49:38 [3] 63.0 mi (16.5 mph) +6187ft
ahr:139 max:164 slept:7.0

Nice ride today with Art and Greg up to Mount Baldy Village from Hwy 39 via East Fork. Art was on the gas the last few miles, and my legs were screaming.

Friday Aug 11, 2017 #

4 AM

Running (Mod run) 1:15:43 [3] 9.86 mi (7:41 / mi)
ahr:137 max:164 slept:6.5 weight:178.5lbs

Mid run, legs heavy first 15 minutes, all good after that

Thursday Aug 10, 2017 #

4 AM

Weights (Weights ) 1:15:00 [3]
slept:6.5

Legs, back, core
1 PM

Road Bike (mod bike) 1:37:43 [3] 31.62 mi (19.4 mph)
ahr:128 max:151

Mod to tempo pace

Rode nice and easy on the way out and pick-up the pace on the way back, few efforts towards end of ride in heavy wind.

Wednesday Aug 9, 2017 #

4 AM

Weights (Weights ) 1:05:00 [3]
slept:6.25

Chest, shoulders, arms, core

Going to be sore after taking a week off
5 AM

Swimming (Mod swim) 48:35 [3] 1.7 mi (2.1 mph)

Mod swim at a snails pace, man from lifting prior, my shoulders were tired
1 PM

Road Bike intervals (mod bike) 2:09:00 [3] 42.5 mi (19.8 mph)
ahr:137 max:159

Intervals

WU - about 9 miles and then jumped on it

6 x 4 on 2 minutes of rest

CD, crawled home into a strong headwind all the way to Seal Beach

Tuesday Aug 8, 2017 #

4 AM

Running (Mod run) 1:15:00 [3] 9.84 mi (7:37 / mi)
ahr:144 max:156 slept:6.5 weight:180lbs

Nod run, legs felt ok, will see how they fill tomorrow

Monday Aug 7, 2017 #

5 AM

Swimming (Mod swim) 47:00 [3] 1.7 mi (2.2 mph)
slept:6.25

Mod swim, pool little warm
1 PM

Road Bike (Mod bike) 1:49:00 [3] 31.62 mi (17.4 mph)
ahr:113 max:132

Easy spin

Sunday Aug 6, 2017 #

6 AM

Road Bike (Mod bike) 1:36:00 [3] 31.62 mi (19.8 mph) +271ft
ahr:134 max:157 slept:7.0

Tempo bike, felt good

Saturday Aug 5, 2017 #

7 AM

Long Bike (Long bike ) 5:20:00 [3] 74.0 mi (13.9 mph) +9000ft
ahr:140 max:167 slept:5.0

Little tired from 15 hour car ride from Portland, rode with Art, Len, Greg, and Spencer to Saddle, a few of us got flats along the way

Friday Aug 4, 2017 #

Note

Day off

Thursday Aug 3, 2017 #

Note

Off day

Wednesday Aug 2, 2017 #

Note

Off day

Tuesday Aug 1, 2017 #

Note

Off day

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