Training Log Archive: gregorysorensenIn the 7 days ending May 8, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||
Saturday May 7, 2016 #
6 AM
Long Bike (long bike) 5:11:29 [3] 79.15 mi (15.2 mph) +6069ft
ahr:134 max:158 slept:8.0
Seal Beach to Turnbull CYN, hit the Canyon X3 and Edegeridge x3,, lot of climbing, lots of rain this morning heading up and my bike was very dirty after, spent 90 minutes cleaning it.
Workout Name
:
05-07-2016 05:58:30 am
Start Time
:
05/07/2016 5:58:30 AM
End Time
:
05/07/2016 11:13:12 AM
Riding Time
:
5:10:01
TSS™
:
45.2
IF™
:
0.30
Interval Intensity
:
89.4 [%]
Work
:
3568.1 [kJ]
Max. Cadence
:
104.0 [rpm]
Avg. Cadence
:
64.6 [rpm]
Max. Speed
:
33.5 [mph]
Avg. Speed
:
15.0 [mph]
Max. Heart Rate
:
158 [bpm]
Avg. Heart Rate
:
134 [bpm]
Max. Pedaling Power
:
485.7 [W]
Avg. Pedaling Power
:
191.9 [W]
NP™
:
221.8 [W]
Max. Temperature
:
73.6 [°F]
Avg. Temperature
:
58.1 [°F]
Min. Temperature
:
50.2 [°F]
Workout Name
:
05-07-2016 05:58:30 am
Start Time
:
05/07/2016 5:58:30 AM
End Time
:
05/07/2016 11:13:12 AM
Riding Time
:
5:10:01
TSS™
:
45.2
IF™
:
0.30
Interval Intensity
:
89.4 [%]
Work
:
3568.1 [kJ]
Max. Cadence
:
104.0 [rpm]
Avg. Cadence
:
64.6 [rpm]
Max. Speed
:
33.5 [mph]
Avg. Speed
:
15.0 [mph]
Max. Heart Rate
:
158 [bpm]
Avg. Heart Rate
:
134 [bpm]
Max. Pedaling Power
:
485.7 [W]
Avg. Pedaling Power
:
191.9 [W]
NP™
:
221.8 [W]
Max. Temperature
:
73.6 [°F]
Avg. Temperature
:
58.1 [°F]
Min. Temperature
:
50.2 [°F]
Friday May 6, 2016 #
4 AM
Weights (Weights) 1:20:00 [3]
slept:7.0
arms, shoulders, chest, core, lots of stretching
3 PM
Bike Drills (Bike drills ) 1:15:00 [3] 20.0 mi (16.0 mph)
30 minute wu
10 x1 minute single leg drills with 1 minute rest between
5 minutes high cadence
10 minutes easy
Trying to get use to new bike setup
10 x1 minute single leg drills with 1 minute rest between
5 minutes high cadence
10 minutes easy
Trying to get use to new bike setup
Thursday May 5, 2016 #
4 AM
Running (mod run) 40:00 [3] 5.03 mi (7:57 / mi)
slept:7.0
easy run, leg felt good, hopefully I can increase pace and distance in the next few weeks before Race ???
1 PM
Road Bike (mod bike) 2:00:52 [3] 40.76 mi (20.2 mph)
ahr:145 max:160 weight:181.6lbs
Well went in for a bike fit and felt much better after and felt the watts coming very easier than before.
Workout Name
:
05-05-2016 01:05:40 pm
Start Time
:
05/05/2016 1:05:40 PM
End Time
:
05/05/2016 3:06:42 PM
Riding Time
:
2:00:53
Elapsed Time
:
2:01:02
Distance
:
40.76 [mi]
Elevation Gain
:
295.9 [ft]
Elevation Loss
:
287.7 [ft]
TSS™
:
17.6
IF™
:
0.30
Interval Intensity
:
95.5 [%]
Work
:
1547.2 [kJ]
Max. Cadence
:
111.0 [rpm]
Avg. Cadence
:
80.8 [rpm]
Max. Speed
:
33.5 [mph]
Avg. Speed
:
20.1 [mph]
Max. Heart Rate
:
160 [bpm]
Avg. Heart Rate
:
145 [bpm]
Max. Pedaling Power
:
734.6 [W]
Avg. Pedaling Power
:
213.4 [W
NP™
:
221.6 [W]
Workout Name
:
05-05-2016 01:05:40 pm
Start Time
:
05/05/2016 1:05:40 PM
End Time
:
05/05/2016 3:06:42 PM
Riding Time
:
2:00:53
Elapsed Time
:
2:01:02
Distance
:
40.76 [mi]
Elevation Gain
:
295.9 [ft]
Elevation Loss
:
287.7 [ft]
TSS™
:
17.6
IF™
:
0.30
Interval Intensity
:
95.5 [%]
Work
:
1547.2 [kJ]
Max. Cadence
:
111.0 [rpm]
Avg. Cadence
:
80.8 [rpm]
Max. Speed
:
33.5 [mph]
Avg. Speed
:
20.1 [mph]
Max. Heart Rate
:
160 [bpm]
Avg. Heart Rate
:
145 [bpm]
Max. Pedaling Power
:
734.6 [W]
Avg. Pedaling Power
:
213.4 [W
NP™
:
221.6 [W]
Wednesday May 4, 2016 #
11 AM
Swimming (mod swim) 1:01:43 [3] 2.27 mi (2.2 mph)
slept:7.75
2000 swim
2000 pull
2000 pull
Tuesday May 3, 2016 #
4 AM
Running (easy run) 30:00 [3] 3.27 mi (9:10 / mi)
slept:7.0
easy run, right calf muscle feeling a little better
5 AM
Weights (Weights) 1:20:00 [3]
legs, back, core, lots of stretching
4 PM
Road Bike (mod bike) 1:20:00 [3] 25.1 mi (18.8 mph)
ahr:121 max:135
TSS™
:
9.1
IF™
:
0.26
Interval Intensity
:
83.6 [%]
Work
:
918.8 [kJ]
Max. Cadence
:
93.0 [rpm]
Avg. Cadence
:
82.9 [rpm]
Max. Speed
:
20.6 [mph]
Avg. Speed
:
18.7 [mph]
Max. Heart Rate
:
135 [bpm]
Avg. Heart Rate
:
121 [bpm]
Max. Pedaling Power
:
299.0 [W]
Avg. Pedaling Power
:
191.3 [W]
:
9.1
IF™
:
0.26
Interval Intensity
:
83.6 [%]
Work
:
918.8 [kJ]
Max. Cadence
:
93.0 [rpm]
Avg. Cadence
:
82.9 [rpm]
Max. Speed
:
20.6 [mph]
Avg. Speed
:
18.7 [mph]
Max. Heart Rate
:
135 [bpm]
Avg. Heart Rate
:
121 [bpm]
Max. Pedaling Power
:
299.0 [W]
Avg. Pedaling Power
:
191.3 [W]
Monday May 2, 2016 #
6 AM
Long Swim (Ocean swim ) 1:25:25 [3] 3.15 mi (2.2 mph)
slept:6.0
Open water ocean swim in the LBC
9 AM
Easy Bike (Easy bike ) 1:30:00 [3] 26.0 mi (17.3 mph)
Easy bike