Training Log Archive: gregorysorensenIn the 7 days ending Jan 24, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Sunday Jan 24, 2016 #
11 AM
Easy Bike (easy bike) 1:00:00 [3] 16.7 mi (16.7 mph)
ahr:103 max:116 slept:8.0
easy spin shaking out the legs
Saturday Jan 23, 2016 #
10 AM
Long Bike (Long bike ) 5:01:37 [3] 91.37 mi (18.2 mph) +2807ft
ahr:132 max:158 slept:8.0
Watts Avg 194
Max watts 888
NP 210
Late start today had to take Karen's car for service and late night last night. Rode up San Gabe to Turnbull Cyn hit that once then headed up to end of trail at Hwy 39 and headed home, lots of head wind coming back.
Max watts 888
NP 210
Late start today had to take Karen's car for service and late night last night. Rode up San Gabe to Turnbull Cyn hit that once then headed up to end of trail at Hwy 39 and headed home, lots of head wind coming back.
Friday Jan 22, 2016 #
5 AM
TT Bike (tempo swim) 1:02:04 [3] 2.27 mi (2.2 mph)
slept:6.75
1500 WU Build
10x 100s first 5 with fins on 15 sec rest (best 100 with fins 59 sec)
1500 pull odds moderate, evens fast
Avg SWOLF 33
10x 100s first 5 with fins on 15 sec rest (best 100 with fins 59 sec)
1500 pull odds moderate, evens fast
Avg SWOLF 33
3 PM
Bike Drills (bike drills) 50:00 [3] 12.59 mi (15.1 mph)
20 min wu
8x1 min single leg bike drills with 1 min rest between
8x1 min single leg bike drills with 1 min rest between
Thursday Jan 21, 2016 #
3 PM
(tempo bike BMC ) 1:30:00 [3] 32.1 mi (21.4 mph)
ahr:131 max:149
Tempo bike
20 min WU
4x15 sec pick-ups
2 min easy
5x6 min efforts on 2.5 min easy
4x1 min efforts on 15 sec rest
20 min mod to CD
TSS™
:
13.8
IF™
:
0.30
Interval Intensity
:
27.7 [%]
Work
:
1200.6 [kJ]
Max. Cadence
:
88.0 [rpm]
Avg. Cadence
:
74.2 [rpm]
Max. Speed
:
27.0 [mph]
Avg. Speed
:
21.3 [mph]
Max. Heart Rate
:
149 [bpm]
Avg. Heart Rate
:
131 [bpm]
Max. Pedaling Power
:
335.1 [W]
Avg. Pedaling Power
:
221.5 [W]
NP™
:
226.7 [W]
20 min WU
4x15 sec pick-ups
2 min easy
5x6 min efforts on 2.5 min easy
4x1 min efforts on 15 sec rest
20 min mod to CD
TSS™
:
13.8
IF™
:
0.30
Interval Intensity
:
27.7 [%]
Work
:
1200.6 [kJ]
Max. Cadence
:
88.0 [rpm]
Avg. Cadence
:
74.2 [rpm]
Max. Speed
:
27.0 [mph]
Avg. Speed
:
21.3 [mph]
Max. Heart Rate
:
149 [bpm]
Avg. Heart Rate
:
131 [bpm]
Max. Pedaling Power
:
335.1 [W]
Avg. Pedaling Power
:
221.5 [W]
NP™
:
226.7 [W]
Wednesday Jan 20, 2016 #
5 AM
Swimming (mod swim) 1:09:38 [3] 2.27 mi (2.0 mph)
slept:7.0
1000 wu
5x200 IM on 20 sec
500 one arm drills
250 kick
250 easy swim
1000 pull tempo to easy
5x200 IM on 20 sec
500 one arm drills
250 kick
250 easy swim
1000 pull tempo to easy
3 PM
Road Bike (mod bike) 1:30:00 [3] 29.14 mi (19.4 mph)
ahr:125 max:137
TSS™
:
11.4
IF™
:
0.27
Interval Intensity
:
25.3 [%]
Work
:
1096.3 [kJ]
Max. Cadence
:
89.0 [rpm]
Avg. Cadence
:
76.9 [rpm]
Max. Speed
:
21.9 [mph]
Avg. Speed
:
19.3 [mph]
Max. Heart Rate
:
137 [bpm]
Avg. Heart Rate
:
125 [bpm]
Max. Pedaling Power
:
267.4 [W]
Avg. Pedaling Power
:
202.0 [W]
NP™
:
206.1 [W
:
11.4
IF™
:
0.27
Interval Intensity
:
25.3 [%]
Work
:
1096.3 [kJ]
Max. Cadence
:
89.0 [rpm]
Avg. Cadence
:
76.9 [rpm]
Max. Speed
:
21.9 [mph]
Avg. Speed
:
19.3 [mph]
Max. Heart Rate
:
137 [bpm]
Avg. Heart Rate
:
125 [bpm]
Max. Pedaling Power
:
267.4 [W]
Avg. Pedaling Power
:
202.0 [W]
NP™
:
206.1 [W
Tuesday Jan 19, 2016 #
4 AM
Running (mod run) 40:00 [3] 5.17 mi (7:44 / mi)
slept:5.5
Well I made it through the run without issues, just taking it nice and easy, I've been stretching even more along with different types of stretches.
5 AM
Weights (Weights) 1:15:00 [3]
legs, back, more core exercises added, stretching
3 PM
Road Bike (bike drills) 1:30:00 [3] 24.2 mi (16.1 mph)
ahr:104 max:115
nice easy drills, my legs felt , my body is a little tired, all good
Monday Jan 18, 2016 #
8 AM
Long Bike (long bike) 7:34:47 [4] 122.3 mi (16.1 mph) +6891ft
ahr:131 max:160 slept:8.0
Epic Ride today. First time riding from my pad in Seal Beach to Crystal Lake. Weather was perfect, once I got to Azusa Canyon the clouds became broken with some sun poking through. I did not realize how beautiful this ride is looking at the lakes and dams along the climb. Once I got past East Fork Rd I hardly saw a car, the road was closed a few miles ahead, which I saw a few bike riders coming back down the mountain and asked them if the Crystal Lake Cafe was open, so I headed-up. I saw a guy walking his bike about 4 miles from where the gate was closed, he had a flat tire and I gave him one of my spare tubes, which was cool so he was good to go. Once I got to the switch back in got a little cooler but all in all was perfect. I finally got to the Cafe where there was some maintenance guy working at the Cafe. The owner was gone, but the maintenance guy gave me a hamburger and a soda to wash in down. I tried to pay for it with my atm card but he did not know how to work the register so he told me to pay next time I came up. I brought my backpack and thank god I brought a few extra cliff bars and most importantly my jacket, coming down was cold, I did not take off my jacket until I got back on the San Gabe Trail and then booked it home. My Pioneer Power Meter conked out on me coming back with about 20-25 miles left in ride so I was not able to gather my data. I pulled on my data from my Garmin Fenix 3 Watch. 6,891 ft
C • epic 3