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Training Log Archive: gregorysorensen

In the 7 days ending Feb 1, 2016:

activity # timemileskm+ft
  2 2:45:00 50.6(18.4/h) 81.43(29.6/h)
  Weights2 2:30:00
  Swimming 2 2:13:29 4.29(1.9/h) 6.91(3.1/h)
  Running3 1:35:46 18.15(5:17) 29.21(3:17)
  Easy Bike1 1:30:00 26.2(17.5/h) 42.17(28.1/h)
  Road Bike1 1:30:00 31.1(20.7/h) 50.05(33.4/h)
  TT Bike1 59:12 2.04(2.1/h) 3.29(3.3/h)
  Total12 13:03:27 132.39 213.06
averages - sleep:6.8 weight:183.4lbs

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TuWeThFrSaSuMo

Monday Feb 1, 2016 #

5 AM

Swimming (mod swim) 1:06:19 [3] 1.99 mi (1.8 mph)
slept:7.5

Feeling lazy this morning and just going through the motions :(

1000 swim
200 kick
5x200 IM
200 kick
500 pull
600 swim
C • run? 2
3 PM

Easy Bike (Easy bike ) 1:30:00 [3] 26.2 mi (17.5 mph)
ahr:116 max:128

Easy bike
Watts 164

Sunday Jan 31, 2016 #

7 AM

(Tempo bike ) 1:15:00 [3] 20.0 mi (16.0 mph)

221 np
214 Avg watt
Little mix drills of high cadence, low cadence efforts
10 AM

Running (Mod run ) 46 [3] 5.95 mi (8 / mi)
ahr:154 slept:7.0

Out and back between the rain, first run outside since pulling hamstring

Friday Jan 29, 2016 #

11 AM

TT Bike tempo (tempo swim) 59:12 [3] 2.04 mi (2.1 mph)
slept:7.25

500 WU
500 kick
10x100s on 1:40
500 pull
1000 tempo swim with fins
100 cd

Thursday Jan 28, 2016 #

4 AM

Running (mod run) 50:00 [3] 6.45 mi (7:45 / mi)
ahr:137 slept:6.0 weight:182.7lbs

mod run, hamstring is getting better
5 AM

Weights (Weights) 1:15:00 [3]

chest, shoulders, arms, stretching, core
3 PM

Road Bike (mod bike) 1:30:00 [3] 31.1 mi (20.7 mph)
ahr:134 max:146

Big Gear low cadence steady
TSS™
:
13.0
IF™
:
0.29
Interval Intensity
:
98.5 [%]
Work
:
1188.6 [kJ]
Max. Cadence
:
84.0 [rpm]
Avg. Cadence
:
75.5 [rpm]
Max. Speed
:
23.1 [mph]
Avg. Speed
:
20.6 [mph]
Max. Heart Rate
:
146 [bpm]
Avg. Heart Rate
:
134 [bpm]
Max. Pedaling Power
:
349.8 [W]
Avg. Pedaling Power
:
219.1 [W]
NP™
:
220.7 [W]

Wednesday Jan 27, 2016 #

5 AM

Swimming (mod swim) 1:07:10 [3] 2.3 mi (2.1 mph)
slept:7.0

2000 build
500 one arm drills
10x100s on 1:40
500 easy
3 PM

(tempo bike BMC ) 1:30:00 [3] 30.6 mi (20.4 mph)
ahr:138 max:154

wu 20 min
3 x 10 min efforts with 5 min recovery each
10 x 30 second efforts with 15 sec recovery
CD


TSS™
:
13.7
IF™
:
0.30
Interval Intensity
:
27.0 [%]
Work
:
1170.6 [kJ]
Max. Cadence
:
93.0 [rpm]
Avg. Cadence
:
82.9 [rpm]
Max. Speed
:
24.8 [mph]
Avg. Speed
:
20.3 [mph]
Max. Heart Rate
:
154 [bpm]
Avg. Heart Rate
:
138 [bpm]
Max. Pedaling Power
:
358.8 [W]
Avg. Pedaling Power
:
216.0 [W]
NP™
:
226.5 [W]

Tuesday Jan 26, 2016 #

4 AM

Running (mod run) 45:00 [3] 5.75 mi (7:50 / mi)
ahr:131 max:142 slept:6.0 weight:184lbs

mod run, hamstring is feeling better
5 AM

Weights (Weights) 1:15:00 [3]

legs, back, core, stretching

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