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Training Log Archive: gregorysorensen

In the 7 days ending Nov 29, 2015:

	activity	#	time	miles		km		+ft
	Running	4	5:44:35	45.6	(7:33)	73.39	(4:42)
	Long Bike	1	4:45:11	82.78	(17.4/h)	133.22	(28.0/h)	1125
		2	3:00:00	56.1	(18.7/h)	90.28	(30.1/h)
	Road Bike	2	3:00:00	57.2	(19.1/h)	92.05	(30.7/h)
	Swimming	2	2:28:31	4.69	(1.9/h)	7.54	(3.0/h)
	Long Swim	1	1:32:34	2.84	(1.8/h)	4.57	(3.0/h)
	TT Bike	1	1:20:41	2.23	(1.7/h)	3.58	(2.7/h)
	Weights	1	1:00:00
	Total	14	22:51:32	251.43		404.64		1125
averages - sleep:6.9 weight:179lbs

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Sunday Nov 29, 2015 #

5 AM

Running long (Long run) 2:20:35 [3] 18.46 mi (7:37 / mi)
ahr:145 max:155 slept:7.0

Seal Beach to Beach Blvd and back, legs were tired from the start button began to respond at the turnaround, negative split, very happy and hr in check
177 SPM

Saturday Nov 28, 2015 #

6 AM

Swimming (mod swim) 1:16:00 [3] 2.39 mi (1.9 mph)
slept:7.0

4200
Warm up 1000 easy. 6x75, 50 easy/25 fast on 20 sec rest. Main Set 400, 3x100, 300, 3x100, 600, 3x100 on base rest of 15 sec/100 for the long swims, and 10 sec rest for the 100's. 4x50 kick on 20 sec rest. Warm down 550 easy.

This workout felt very good, little cold this morning, balmy 42

11 AM

Long Bike long (long bike BMC rd) 4:45:11 [3] 82.78 mi (17.4 mph) +1125ft
ahr:126 max:143

Well the plan was to do Santiago Canyon and Silverado Canyon after the swim, after leaving Paseo Westpark got a flat 2 miles into the ride, no problem, fix it, flat #2, few minutes after, pulled out my third tube and got the "Hat-Trick", little bit of a walk back to the car and headed home to get more tubes. Had to get moving so decided to leave from the Seal Beach House up the San Gabe to the end, jumped on San Gabriel Canyon Road for a bit then flip it and headed back home. Lots of wind on the San Gabe both directions, wearing my new jacket keeping warm, but even warm wind resistance, good for the legs.

Friday Nov 27, 2015 #

6 AM

TT Bike tempo (Tempo swim ) 1:20:41 [3] 2.23 mi (1.7 mph)

600 wu
6x75 50fast/25 easy on 20 sec
3x100s on 1 min 200 easy on 20 sec) x4
4x100 kick on 20 sec
450 easy

Tempo swim

Thursday Nov 26, 2015 #

7 AM

Road Bike (Mod bike #1) 1:30:00 [3] 28.6 mi (19.1 mph)
ahr:126 max:135 slept:7.5

Mod bike #2

Normally done in the afternoon, legs usually tired from tempo run in morning's, will see how the running goes after switching it up ??

10 AM

Running (Tempo run ) 1:20:00 [3] 11.24 mi (7:07 / mi)
ahr:148 max:153

Legs tired

Wednesday Nov 25, 2015 #

5 AM

Long Swim long (long swim) 1:32:34 [3] 2.84 mi (1.8 mph)
slept:7.0

1500 wu
500 kick
250 falcroms
250 one arm drills
5x200s IM with 100 swim added on each on 15-20 sec
1000 pull, first 500 tempo last 500 easy

lower back very tight at the end

1 PM

Road Bike (Mod bike #1) 1:30:00 [3] 28.6 mi (19.1 mph)
ahr:126 max:134

Mod bike #1

3 PM

Running (Easy run) 34:00 [3] 4.27 mi (7:58 / mi)
ahr:137 max:144

Easy run

Tuesday Nov 24, 2015 #

4 AM

Running (mod run) 1:30:00 [3] 11.63 mi (7:44 / mi)
slept:6.5 weight:179lbs

mod run, right ankle outside near bottom hurts, dull pain intermittent, note this ankle has scar tissue, I will start using my Jacuzzi more and have Karen perform some (OMT) Osteopathic manipulative treatment she learned in medical school, love Osteopathic Medicine :)

6 AM

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

legs back core

went heavy today and was very tired and was very challenging after adding more time to the run prior, not easy running 90 mins and then doing a leg workout, this totally helps the mental game and my cardio is improving mixing it up, LOVE IT, legs are FRIEDSKIED !!!

4 PM

(tempo bike BMC ) 1:30:00 [3] 28.8 mi (19.2 mph)
ahr:126 max:135

Tempo bike

Monday Nov 23, 2015 #

5 AM

Swimming (mod swim) 1:12:31 [3] 2.3 mi (1.9 mph)
slept:6.5

1600 wu build, first half easy, second build
450 kick
5x100 IM with 50 swim added on 10-15 sec
500 falcroms
750 pull with paddles

3 PM

(easy bike) 1:30:00 [3] 27.3 mi (18.2 mph)
ahr:108 max:118

easy bike

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