Training Log Archive: gregorysorensen

4550 Warm up 350 easy. 200 kick, 300 pull, 300 easy. Main Set 30x100s on 10 sec rest. Got all 30 between 121-127 Warm down 400 easy.

This workout was tough, my lower back was very tight from the start and it was cold, 42 outside temp

Well I was suppose to ride through Santiago Cyn but soon as I got ready after getting out of the pool, NO BIKE SHOES, NO BUENO :(, had to head home and get them so, Seal Beach House up the San Gabe to Beverly and rode up Turnbull Cyn and down the backside and back up, that grade is 21.7% in one area, my lower back was done, my back was already feeling it from the swim earlier.

Elevation Gain : 2648.6 [ft] TSS™ : 38.8 IF™ : 0.27 Interval Intensity : 24.7 [%] Work : 3588.2 [kJ] Max. Cadence : 106.0 [rpm] Avg. Cadence : 72.5 [rpm] Max. Speed : 32.4 [mph] Avg. Speed : 16.5 [mph] Max. Heart Rate : 153 [bpm] Avg. Heart Rate : 131 [bpm] Max. Pedaling Power : 694.7 [W] Avg. Pedaling Power : 181.8 [W] Avg. Left Torque : 11.0 [N·m] Avg. Right Torque : 10.7 [N·m] Max. Grade : 21.7 [%] Avg. Grade : -0.1 [%] Max. Temperature : 69.4 [°F] Avg. Temperature : 60.1 [°F] Min. Temperature : 48.0 [°F] Avg. Pedaling Power : 181.8 [W] Max. ANT+ Power : Avg. ANT+ Power : Max. Pedaling Efficiency : 66.0 [%] Avg. Pedaling Efficiency : 35.5 [%] NP™ : 199.5 [W] Avg. Power Balance (L : R) : 50.8：49.2 [%] Standing Rate : 2.8 [%]

C • power 1

4000 Tempo Swim

Legs tired and felt like anchors dragging in water for half the workout, finally loosened and felt better

Warm up 400 easy. 8x50, 4 each stroke on 20 sec rest. 4x100 on 20 sec rest descend 14. Main Set (3x100 on 5 sec rest, 1x50 on 1 min rest)x4. 8x50 on 30 sec rest, alternate easy/fast. 800 pull. 200 kick.

Main-set avg 100s 1:18, need to improve :(
Avg Strokes 11
Avg Swolf 37

Tempo Run

SPM 186 Avg
SPM 195 Max

Legs started out a little heavy along with my lower back being tight, 20-25 minutes into it they loosen and felt good. New Pair of shoes to :)

arms, shoulder, chest

shoulders and arms seem to be holding up, my chest strength was not there today, I really wasn't feeling the workout mentally nor physically, but I think the mental games got the best of me, I just back down the weight and sucked it up, oh well

Avg Cad 85

small gear work, not as much power as yesterday, legs tired, could not get the HR elevated today

Long Swim, felt good not to tired, I could have pushed a little higher tempo on the longer sets, but I will follow the program

5500

Warm up 300 easy. 12x25 on 15 sec rest, descend the set. Main Set 100,200,300,2x600,300,3x200,6x100 on rest of 15 sec/100. 6x150 pull on rest of 30 sec. 9x50 descend in sets of three, descend rest each three (30 sec, 20 sec, 10 sec). Warm down 250 easy.

mod bike #1, HR would not elevate, but I was feeling it as my body was tired , legs little heavy at the beginning then loosen around 35 40 min

High cadence 90 avg kept it in the small ring

easy run from the pad up the San Gabe with Karen riding her bike

legs little tire from the start about 45 min into the run they began to loosen and feel light on my feet

178 SPM Avg
197 SPM Max

legs, back, core

maintaining, not bad after running 90 minutes, legs were tired but responded to the the workload

20 min WU with 5 or 6 15 sec pick-ups

3 x 15 min efforts "little ring", 3 min recovery between

3 x 2 min efforts "big ring", 2 min recovery between

CD

4250
My body actually felt good this morning after a nice deep tissue massage yesterday.

Warm up 550 easy. 4x50 on 20 sec rest. Main Set 20x100 on 10 sec rest. 200 easy. kick 300. Pull 600. 8x50 one lap easy, one lap fast on 20 sec rest.

Easy spin

176 SPM AVG
189 SPM MAX

Legs very tired this AM after long bike yesterday with decent climbing, will see how the numbers are next week, hopefully there's improvement moving forward