Training Log Archive: gregorysorensenIn the 31 days ending Jul 31, 2018:
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| Su | 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 Jul 31, 2018 #
Road Bike (mod bike) 1:30:00 [3] 30.34 mi (20.2 mph)
ahr:128 max:141 slept:7.5 weight:178lbs
Very hot and humid today, HR stayed in check but normally stays 3-5 beats below my (avg) from today's workout. Legs felt a little flat today too, around 40 minutes they felt much better.
Monday Jul 30, 2018 #
Running (Mod run) 1:20:00 [3] 10.4 mi (7:42 / mi)
slept:6.0 weight:178lbs
Saturday Jul 28, 2018 #
Road Bike (mod bike) 2:00:00 [3] 43.09 mi (21.5 mph)
ahr:143 max:159 slept:7.0 weight:176.8lbs
Well felt much better working out early in the morning, lot cooler and just for productive for me in the early morning. Right hamstring is still tight so I err on the side of caution from the get go. Still missed my numbers by a 3-5 watts but I think it's lack of focus trying to watch the power on my cell phone and hold the watts it's call for which are changing between 88-94 % for each interval. Have to say these 2hr workouts sitting in the sweat Spot are very challenging, it feels like I'm going to pop, but end of making it through. There is no feeling comfortable for 15 minutes each interval.
Weights (Weights ) 1:45:00 [3]
Rough one
Friday Jul 27, 2018 #
Note
Thursday Jul 26, 2018 #
Road Bike (mod bike) 2:00:00 [3] 42.42 mi (21.2 mph)
ahr:140 max:152 slept:6.0 weight:178lbs
5-minute recoveries fall between intervals.
Tough workout later in the afternoon, could not hold my intervals again today, pulled right hamstring and very warm and humid, just made it feel horrible on the last 30 minute interval, was a "DEATH MARCH"
Wednesday Jul 25, 2018 #
Note
Tuesday Jul 24, 2018 #
Road Bike (Mod bike) 2:00:00 [3] 40.68 mi (20.3 mph)
ahr:132 max:149 slept:6.0 weight:177lbs
Not feeling it with the heat, tired legs today, and my right hamstring feels slightly pulled, just kept each 20 minute block @ 258x2 260x2
Monday Jul 23, 2018 #
Running (Mod run) 1:07:45 [3] 8.77 mi (7:44 / mi)
ahr:144 max:156 slept:6.0
Seal Beach to HB and back
Sunday Jul 22, 2018 #
Road Bike (mod bike) 2:00:00 [3] 40.76 mi (20.4 mph)
ahr:134 max:156 slept:7.0 weight:177.5lbs
Decided I would do the 3 big intervals in big gear lower cadence and first two and last two in smaller gear but higher cadence. Was very happy with fourth interval holding 327, but my legs were paying for it on the remaining intervals.
Intervals as follows: 293, 302, 311, 327, 306, 299, 294
Saturday Jul 21, 2018 #
Road Bike (mod bike) 2:00:00 [3] 43.05 mi (21.5 mph)
ahr:141 max:158 slept:7.0 weight:179lbs
Came back from Seattle late last night so I had to bag the ride with Art and others this morning, so I decided to do TR, which happen to be one of the hardest workouts for this 6 week training period. After Tuesday's failure and not feeling well, the 2 days off really helped. I felt good during the warm ups and first intervals holding high cadence. The second intervals became more tough with only 30 second rest periods. On the final block I mixed in bigger gear for 2 of 3 intervals and held higher than 90% FTP.
First Block 2x15 on 1 min 299, 301
Second Block 3x10's on 30 second 299, 298, 296
Third Block 3x10's on 1 min 309, 299, 309
Friday Jul 20, 2018 #
Running (Mod run) 35:00 [3] 4.55 mi (7:42 / mi)
slept:7.0
Thursday Jul 19, 2018 #
Running (Mod run) 40:00 [3] 5.2 mi (7:42 / mi)
slept:6.5
Swimming (Mod swim) 14:50 [3] 0.57 mi (2.3 mph)
Wednesday Jul 18, 2018 #
Road Bike (Mod bike) 1:00:00 [3] 19.67 mi (19.7 mph)
ahr:122 max:134 slept:6.75
Easy spin, legs need a break
Tuesday Jul 17, 2018 #
Road Bike (mod bike) 1:18:00 [3] 27.1 mi (20.8 mph)
ahr:129 max:150 slept:6.0 weight:177lbs
Not a very good workout, started late, which makes the garage very warm, plus did not eat hardly anything, my stomach was not feeling good since last night after eating a Korean Dish my son made. I think I'm just very tired too as I biked 8 straight days plus a big run yesterday morning. I'm more of an early morning person, when I wait to long I start to loose motivation. The first interval was hard, but the warm-up, I knew I was in trouble.
Monday Jul 16, 2018 #
Running (mod run) 1:20:00 [3] 10.46 mi (7:39 / mi)
ahr:139 max:146 slept:7.25
Swimming (mod swim ) 24:33 [3] 0.91 mi (2.2 mph)
Road Bike (mod bike) 1:16:00 [3] 22.1 mi (17.4 mph)
ahr:121 max:131
Sunday Jul 15, 2018 #
Road Bike (mod bike) 2:00:00 [3] 41.68 mi (20.8 mph)
ahr:136 max:155 slept:7.0 weight:177.5lbs
5-minute recoveries separate each interval.
Wasn't feeling this one from the get go after biking up to CL yesterday. First block wasn't to bad, but the remaining intervals were rough and just had to focus and play mind games. I was completely drenched and my shoes were soaking wet.
Pretty much sat on 284-287 avg
Weights (weights) 1:30:00 [3]
Had to talk myself into going to the gym today, I was very tired from the heat and humidity from today's bike ride and yesterday's ride being pushed by bad ass bikers!!!
Saturday Jul 14, 2018 #
Road Bike (mod bike) 3:16:00 [3] 51.2 mi (15.7 mph) +5669ft
ahr:128 max:161 slept:6.75 weight:182lbs
Slater pretty much kept the train rolling up to the Cafe. I felt kind of crappy after eating 4 packets of oatmeal chased by some coffee early this morning, but hung in up to the Cafe. Grabbed a few PRs and a few more achievements along the way too, need to take a smarter approach eating prior to cycling in the morning. Looking forward to getting more rides with the crew, love the push.
Friday Jul 13, 2018 #
Road Bike (mod bike) 1:30:00 [3] 29.66 mi (19.8 mph)
ahr:122 max:135 slept:6.5
This workout's form drills include Form Sprints, Endurance Spinning, and Pistons/Kick & Pull pedaling drills.
Nice and easy, keeping legs loose
Thursday Jul 12, 2018 #
Road Bike (mod bike) 2:00:00 [3] 40.39 mi (20.2 mph)
ahr:134 max:156 slept:7.5 weight:177lbs
This one was tough from the get go, already sweating buckets from the warm-up, I knew it was going to be rough. Interval 4 & 5 used bigger gear working on lower cadence, was surprised as I was pushing but not over taxing my body and was keeping the power between 320-350 on interval 4. Once I backed down into smaller gear on interval 6 & 7, it made it took it's toll, specially the last interval, my legs did not feel any burning but they just were out of gas and I was swimming in wet shoes.
Intervals as follows: 296, 303, 311, 321, 311, 300, 295
Wednesday Jul 11, 2018 #
Road Bike (mod bike) 1:30:00 [3] 31.93 mi (21.3 mph)
ahr:140 max:157 slept:7.75 weight:178lbs
Always struggle with 20 minute intervals, I know it's mental, I did go with lower cadence on interval 2 as requested by program, but on interval 3 I just could not hang it was tough and stopped 2x for about 10-15 seconds, mentally loosing focus. Soaking wet, shoes drenched in sweat.
Running (mod run) 35:00 [3] 4.51 mi (7:46 / mi)
Swimming (mod swim ) 24:40 [3] 0.9 mi (2.2 mph)
Tuesday Jul 10, 2018 #
Road Bike (mod bike) 2:00:00 [3] 39.69 mi (19.8 mph)
ahr:131 max:155 slept:7.25 weight:178lbs
Leg's really were feeling it on this one from my long run yesterday and weights (leg routine) on Sunday. I put it in a bigger gear for the 2nd interval on last 10 minutes. Was able to go above 5-6 watts on second interval. 294, 294, 311, 309, 298, 299. HR stayed in check but legs did not feel strong today, poured buckets of sweat and had to put my bike shoes outside to dry.
Monday Jul 9, 2018 #
Running (mod run) 1:20:00 [3] 10.47 mi (7:38 / mi)
ahr:135 max:139 slept:7.0 weight:177lbs
Swimming (mod swim ) 35:00 [3] 1.12 mi (1.9 mph)
Sunday Jul 8, 2018 #
Road Bike (mod bike) 2:00:00 [3] 39.38 mi (19.7 mph)
ahr:131 max:153 slept:8.25 weight:177lbs
8-minute recoveries fall between intervals.
Very humid this morning, body little tired from yesterday's ride, legs felt tired but HR stayed very low during each 20 minute block. Leg's really felt the first 5 minutes of each block but then settled in.
Weights (weights) 1:30:00 [3]
Was pretty strong today on all lifts, thought I was going to struggle but had it in me today
Saturday Jul 7, 2018 #
Long Bike (long bike) 4:17:00 [3] 83.8 mi (19.6 mph) +3870ft
ahr:134 max:160 slept:7.0 weight:175.8lbs
Friday Jul 6, 2018 #
Road Bike (mod bike) 1:30:00 [3] 30.84 mi (20.6 mph)
ahr:129 max:139 slept:6.0 weight:178lbs
Optional form drills include Form Sprints, Endurance Spinning, Quadrant Drills & Single-Leg Focus drills.
Legs felt ok, little tired and already getting warm outside early.
Thursday Jul 5, 2018 #
Road Bike (mod bike) 1:00:00 [3] 19.91 mi (19.9 mph)
ahr:128 max:139 slept:7.0
Optional form drills include form sprints, speed-endurance intervals, and quadrant drills.
Got a late start, stayed at my sister in-laws new house in Apple Valley with family yesterday, nice to get the legs spinning a little
Wednesday Jul 4, 2018 #
Road Bike (mod bike) 1:45:00 [3] 35.55 mi (20.3 mph)
ahr:136 max:159 slept:7.0
Felt very good on all intervals and went above on each and on interval 5 put it in bigger gear and held 323 for 10 minutes with ease.
Tuesday Jul 3, 2018 #
Road Bike intervals (mod bike) 1:30:00 [3] 31.25 mi (20.8 mph)
ahr:138 max:156 slept:6.5
Felt really good on the 3rd, 4th, and 5th, body wasn't warmed up for the first 2 as this was early start this morning. I decided to go with a bigger gear on last interval and pretty much held 312 to 315 avg. Noticed my HR stayed in check as it's a lot cooler in the morning
Monday Jul 2, 2018 #
Running (Mod run) 1:20:00 [3] 10.28 mi (7:47 / mi)
ahr:138 max:144 slept:6.5
Sunday Jul 1, 2018 #
Road Bike (mod bike) 2:00:00 [3] 39.55 mi (19.8 mph)
ahr:145 max:171 slept:8.25 weight:174lbs
This was a rough one as I up my FTP by a couple and did not get full rest from starting late yesterday. Was soaking wet from Head 2 Toe after drying shoes out in the sun.
Intervals
295, 300, 310, 318, 305, 295, 292
Weights (weights) 1:30:00 [3]
Little tired today, bike workout really took it to me