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Training Log Archive: gregorysorensen

In the 7 days ending Apr 17, 2016:

activity # timemileskm+ft
  Long Bike1 5:01:06 74.12(14.8/h) 119.29(23.8/h) 5155
  Running3 4:19:44 34.5(7:32) 55.52(4:41)
  Swimming 3 3:16:57 6.84(2.1/h) 11.01(3.4/h)
  Weights2 2:30:00
  Easy Bike1 2:00:00 35.2(17.6/h) 56.65(28.3/h)
  1 1:30:00 29.2(19.5/h) 46.99(31.3/h)
  Road Bike1 1:30:00 29.4(19.6/h) 47.31(31.5/h)
  Total12 20:07:47 209.26 336.78 5155
averages - sleep:6.9 weight:183.1lbs

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MoTuWeThFrSaSu

Sunday Apr 17, 2016 #

9 AM

Running (Long run ) 1:49:44 [3] 14.26 mi (7:42 / mi)
ahr:149 max:159 slept:7.5

Seal Beach to HB

Saturday Apr 16, 2016 #

8 AM

Long Bike (long bike) 5:01:06 [3] 74.12 mi (14.8 mph) +5155ft
ahr:137 max:160 slept:8.0 weight:181.5lbs

Long bike, Seal Beach to Turnbull Cyn, played in the cyn for a while, Turnbull X 3 and then did the famous Edge-ridge Rd 19% grade.

Elevation Gain
:
5155.2 [ft]
Elevation Loss
:
5131.2 [ft]
TSS™
:
37.2
IF™
:
0.27
Interval Intensity
:
89.0 [%]
Work
:
3229.4 [kJ]
Max. Cadence
:
187.0 [rpm]
Avg. Cadence
:
67.2 [rpm]
Max. Speed
:
37.2 [mph]
Avg. Speed
:
14.5 [mph]
Max. Heart Rate
:
160 [bpm]
Avg. Heart Rate
:
137 [bpm]
Max. Pedaling Power
:
599.5 [W]
Avg. Pedaling Power
:
178.9 [W]
NP™
:
204.2 [W]
Max. Grade
:
18.8 [%]
Max. Temperature
:
91.9 [°F]
Avg. Temperature
:
81.9 [°F]
Min. Temperature
:
69.8 [°F]

Friday Apr 15, 2016 #

3 AM

Running (tempo run) 1:10:00 [3] 9.91 mi (7:04 / mi)
ahr:150 max:174 slept:6.0 weight:181.7lbs

Tempo Run
getting a little better, but man was I spent at the end.
C • good pace 3
5 AM

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

shoulders, arms, chest, core, stretching

My left side of neck feels like I have a kink in it, ouch!!

Thursday Apr 14, 2016 #

11 AM

Swimming (mod run) 1:00:39 [3] 2.27 mi (2.2 mph)
slept:7.5

Fast swim today in between meetings

2000 swim fins
2000 pull
4 PM

(tempo bike BMC ) 1:30:00 [3] 29.2 mi (19.5 mph)
ahr:136 max:157

Tempo Bike

WU 30 min
4x15 sec pick ups
5x6 min efforts on 2.5 min easy spin
4x1 min efforts on 15 sec rest
10 min CD

TSS™
:
12.2
IF™
:
0.29
Interval Intensity
:
95.6 [%]
Work
:
1098.9 [kJ]
Max. Cadence
:
95.0 [rpm]
Avg. Cadence
:
81.1 [rpm]
Max. Speed
:
22.8 [mph]
Avg. Speed
:
19.6 [mph]
Max. Heart Rate
:
157 [bpm]
Avg. Heart Rate
:
138 [bpm]
Max. Pedaling Power
:
342.2 [W]
Avg. Pedaling Power
:
211.3 [W]
NP™
:
217.7 [W]

Wednesday Apr 13, 2016 #

5 AM

Swimming (mod swim) 1:15:09 [3] 2.3 mi (1.8 mph)
slept:6.5

mod swim, little tired and sore this AM

2000 swim
250 kick
5x100 IM on 15-20 sec
500 pull
300 one arm drills

Tuesday Apr 12, 2016 #

3 AM

Running (mod run) 1:20:00 [3] 10.33 mi (7:45 / mi)
ahr:139 max:161 slept:5.0 weight:186lbs

mod run, did not get enough rest last night,
5 AM

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

legs, back, core
1 PM

Road Bike (mod bike) 1:30:00 [3] 29.4 mi (19.6 mph)
ahr:125 max:133

mod bike
TSS™
:
11.1
IF™
:
0.27
Interval Intensity
:
92.8 [%]
Work
:
1094.1 [kJ]
Max. Cadence
:
79.0 [rpm]
Avg. Cadence
:
72.3 [rpm]
Max. Speed
:
21.8 [mph]
Avg. Speed
:
19.6 [mph]
Max. Heart Rate
:
133 [bpm]
Avg. Heart Rate
:
125 [bpm]
Max. Pedaling Power
:
296.2 [W]
Avg. Pedaling Power
:
203.2 [W]
NP™
:
203.8 [W]

Monday Apr 11, 2016 #

6 AM

Easy Bike (Easy bike ) 2:00:00 [3] 35.2 mi (17.6 mph)
ahr:105 max:120

Easy bike
9 AM

Swimming (Mod Swim ) 1:01:09 [3] 2.27 mi (2.2 mph)
slept:8.0

2000 pull
2000 swim fins, had to hurry and pick up dyllan for Orthodontist appointment

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