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Training Log Archive: gregorysorensen

In the 7 days ending Nov 15, 2015:

activity # timemileskm+ft
  Running5 5:32:30 43.53(7:38) 70.06(4:45)
  Long Bike1 4:45:00 88.2(18.6/h) 141.94(29.9/h)
  Road Bike2 3:00:00 59.2(19.7/h) 95.27(31.8/h)
  Weights2 2:00:00
  Swimming 2 1:46:54 3.69(2.1/h) 5.94(3.3/h)
  Easy Bike1 1:30:00 26.0(17.3/h) 41.84(27.9/h)
  1 1:30:00 30.6(20.4/h) 49.25(32.8/h)
  Long Swim1 1:27:00 2.56(1.8/h) 4.11(2.8/h)
  TT Bike1 1:02:27 1.99(1.9/h) 3.2(3.1/h)
  Total16 22:33:51 255.77 411.62
averages - sleep:7.1 weight:180.8lbs

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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

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