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Training Log Archive: gregorysorensen

In the 7 days ending Apr 24, 2016:

activity # timemileskm+ft
  Long Bike1 4:34:25 73.65(16.1/h) 118.53(25.9/h) 5206
  Swimming 2 2:07:00 4.57(2.2/h) 7.36(3.5/h)
  Bike Drills1 1:30:00 24.0(16.0/h) 38.62(25.7/h)
  1 1:30:00 28.6(19.1/h) 46.03(30.7/h)
  Weights1 1:20:00
  Running1 1:20:00 10.33(7:45) 16.63(4:49)
  Road Bike1 1:15:00 22.7(18.2/h) 36.53(29.2/h)
  Easy Bike1 1:00:00 18.3(18.3/h) 29.45(29.5/h)
  TT Bike1 59:36 2.27(2.3/h) 3.66(3.7/h)
  Long Run1 51:29 6.76(7.9/h) 10.88(12.7/h)
  Total11 16:27:30 191.19 307.68 5206
averages - sleep:7.3 weight:184.5lbs

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MoTuWeThFrSaSu

Sunday Apr 24, 2016 #

5 AM

Long Run (Long run ) 51:29 [3] 6.76 mi (7.9 mph)
ahr:147 max:155 slept:7.0 (injured)

Seal Beach to HB pulled right calve muscle, walked 6.76 back home, not good

Saturday Apr 23, 2016 #

6 AM

Long Bike (long bike) 4:34:25 [3] 73.65 mi (16.1 mph) +5206ft
ahr:138 max:161 slept:7.0

Long Bike Seal Beach to TurnBull CYN, hit the CYN x3 and once up Edgeridge , feel much better this week with more improvement climbing , like starting early in the morning. Power Meter shows I hit 20% incline, I think because I hugged the right side of the street on Edgeride which appeared more steep, and it was.

TSS™
:
42.5
IF™
:
0.30
Interval Intensity
:
95.3 [%]
Work
:
3370.0 [kJ]
Max. Cadence
:
110.0 [rpm]
Avg. Cadence
:
69.4 [rpm]
Max. Speed
:
35.5 [mph]
Avg. Speed
:
15.7 [mph]
Max. Heart Rate
:
161 [bpm]
Avg. Heart Rate
:
138 [bpm]
Max. Pedaling Power
:
606.5 [W]
Avg. Pedaling Power
:
204.7 [W]
NP™
:
228.7 [W]
Max. Grade
:
20.3 [%]
Avg. Grade
:
-0.1 [%]
Max. Temperature
:
75.2 [°F]
Avg. Temperature
:
60.8 [°F]
Min. Temperature
:
49.3 [°F]

Friday Apr 22, 2016 #

3 PM

Bike Drills (Bike drills ) 1:30:00 [3] 24.0 mi (16.0 mph)
slept:8.0

Bike drills

Thursday Apr 21, 2016 #

10 AM

TT Bike (tempo swim) 59:36 [3] 2.27 mi (2.3 mph)
slept:8.0

Tempo swim
4000 swim fast with fins
1 PM

Road Bike (mod bike) 1:15:00 [3] 22.7 mi (18.2 mph)
ahr:122 max:136

Mod bike, kind of not feeling it today

Wednesday Apr 20, 2016 #

9 AM

Swimming (mod swim) 1:02:00 [3] 2.27 mi (2.2 mph)
slept:8.0

Mod swim, quickly today
2000 pull
2000 swim fins
4 PM

(tempo bike BMC ) 1:30:00 [3] 28.6 mi (19.1 mph)
ahr:127 max:148

Tempo Bike

30 min WU
1x20 minute effort
10 min easy spin
10x1 min efforts with 30 sec rest
12 CD
TSS™
:
11.9
IF™
:
0.28
Interval Intensity
:
92.7 [%]
Work
:
1095.9 [kJ]
Max. Cadence
:
104.0 [rpm]
Avg. Cadence
:
83.2 [rpm]
Max. Speed
:
25.0 [mph]
Avg. Speed
:
19.1 [mph]
Max. Heart Rate
:
148 [bpm]
Avg. Heart Rate
:
127 [bpm]
Max. Pedaling Power
:
415.6 [W]
Avg. Pedaling Power
:
202.9 [W]
NP™
:
211.2 [W]

Tuesday Apr 19, 2016 #

3 AM

Running (mod run) 1:20:00 [3] 10.33 mi (7:45 / mi)
ahr:132 max:139 slept:6.0 weight:184.5lbs

mod run, legs little tired for first 40 min then began to loosen
5 AM

Weights (Weights) 1:20:00 [3]

legs back core stretching, everything felt good today little tired but felt real good, probably since I've been hiking with Karen

Monday Apr 18, 2016 #

7 AM

Swimming (Ocean swim ) 1:05:00 [3] 2.3 mi (2.1 mph)
slept:7.0

First open water swim in a while, beautiful out in the LBC
9 AM

Easy Bike (Easy bike ) 1:00:00 [3] 18.3 mi (18.3 mph)

Easy bike

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