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Training Log Archive: gregorysorensen

In the 7 days ending Mar 27, 2016:

activity # timemileskm+ft
  Long Bike1 4:43:00 73.65(15.6/h) 118.53(25.1/h) 4892
  Swimming 3 3:25:03 6.85(2.0/h) 11.02(3.2/h)
  Road Bike2 3:00:00 59.3(19.8/h) 95.43(31.8/h)
  Running2 2:24:25 18.83(7:40) 30.3(4:46)
  Weights2 2:15:00
  Easy Bike1 2:00:00 37.3(18.7/h) 60.03(30.0/h)
  Bike Drills1 1:30:00 25.5(17.0/h) 41.04(27.4/h)
  Total12 19:17:28 221.43 356.35 4892
averages - sleep:7.4 weight:184.8lbs

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MoTuWeThFrSaSu

Sunday Mar 27, 2016 #

7 AM

Running (mod run) 1:04:25 [3] 8.5 mi (7:35 / mi)
ahr:147 max:158 slept:7.5

trying to get back into my Sunday morning runs

Saturday Mar 26, 2016 #

7 AM

Long Bike (long bike) 4:43:00 [3] 73.65 mi (15.6 mph) +4892ft
ahr:137 max:163 slept:7.0

Long bike from Pad In SB to Turnbull Cyn and did x3, last one I went up Edgeridge on the back side, its steep 19% grade at one point
Elevation Gain
:
4891.7 [ft]
Elevation Loss
:
4932.4 [ft]
TSS™
:
40.7
IF™
:
0.29
Interval Intensity
:
87.6 [%]
Work
:
3264.3 [kJ]
Max. Cadence
:
105.0 [rpm]
Avg. Cadence
:
64.0 [rpm]
Max. Speed
:
32.2 [mph]
Avg. Speed
:
15.4 [mph]
Max. Heart Rate
:
163 [bpm]
Avg. Heart Rate
:
137 [bpm]
Max. Pedaling Power
:
635.2 [W]
Avg. Pedaling Power
:
192.4 [W]
NP™
:
220.2 [W]
Max. Grade
:
19.0 [%]

Friday Mar 25, 2016 #

11 AM

Swimming (mod swim) 1:05:44 [3] 2.27 mi (2.1 mph)

mod bike

2500 swim
500 kick
1000 pull
1 PM

Road Bike (mod bike) 1:30:00 [3] 29.1 mi (19.4 mph)
ahr:140 max:148 slept:8.0

mod bike, HR high I think probably because I just finished swimming

TSS™
:
11.1
IF™
:
0.27
Interval Intensity
:
89.4 [%]
Work
:
1096.6 [kJ]
Max. Cadence
:
87.0 [rpm]
Avg. Cadence
:
78.0 [rpm]
Max. Speed
:
21.2 [mph]
Avg. Speed
:
19.5 [mph]
Max. Heart Rate
:
148 [bpm]
Avg. Heart Rate
:
140 [bpm]
Max. Pedaling Power
:
279.7 [W]
Avg. Pedaling Power
:
203.2 [W]
NP™
:
203.8 [W]

Thursday Mar 24, 2016 #

10 AM

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

arms shoulders chest core
1 PM

Bike Drills (Bike drills ) 1:30:00 [3] 25.5 mi (17.0 mph)
ahr:122 max:133

10 one leg drills 1 minute each leg

Wednesday Mar 23, 2016 #

10 AM

Swimming (mod swim) 1:05:44 [3] 2.27 mi (2.1 mph)
slept:8.0

2000 swim
500 kick
1000 swim with fins
500 pull

Mod Swim, pressed for time
3 PM

Road Bike (mod bike) 1:30:00 [3] 30.2 mi (20.1 mph)
ahr:131 max:144

mod bike
TSS™
:
11.7
IF™
:
0.28
Interval Intensity
:
91.8 [%]
Work
:
1126.6 [kJ]
Max. Cadence
:
79.0 [rpm]
Avg. Cadence
:
73.5 [rpm]
Max. Speed
:
21.9 [mph]
Avg. Speed
:
20.0 [mph]
Max. Heart Rate
:
144 [bpm]
Avg. Heart Rate
:
131 [bpm]
Max. Pedaling Power
:
281.4 [W]
Avg. Pedaling Power
:
208.7 [W
NP™
:
209.3 [W]

Tuesday Mar 22, 2016 #

3 AM

Running (mod run) 1:20:00 [3] 10.33 mi (7:45 / mi)
ahr:137 max:145 slept:6.0 weight:184.8lbs

mod run, hr is coming down little by little
5 AM

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

legs, back, core, stretching

getting stronger in the squats still, just a little.

Monday Mar 21, 2016 #

7 AM

Easy Bike (easy bike) 2:00:00 [3] 37.3 mi (18.6 mph)
ahr:121 max:134 slept:8.0

easy bike
10 AM

Swimming (mod swim) 1:13:35 [3] 2.3 mi (1.9 mph)

1550 swim
500 kick
5x200 IMs on 10-15 sec
500 pull
500 one arm drills

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