Training Log Archive: gregorysorensenIn the 7 days ending Aug 7, 2016:
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| Mo | Tu | We | Th | Fr | Sa | Su | ||||||||||
Sunday Aug 7, 2016 #
9 AM
Easy Bike (easy bike) 1:35:33 [3] 29.17 mi (18.3 mph)
ahr:125 max:143 slept:7.0
easy bike up the bike trail
Saturday Aug 6, 2016 #
5 AM
intervals (Tempo bike) 3:48:51 [3] 74.98 mi (19.7 mph)
ahr:140 max:162 slept:7.0
Speed work with Brad up the San Gabe
30-40 wu with a few pickups
8x10 trying to hold above 260-270 watts with 8 minute recovery between
8x30 efforts all out with 1 minute recovery between
Well I was only able to to hang for first 6 and faded away
30-40 wu with a few pickups
8x10 trying to hold above 260-270 watts with 8 minute recovery between
8x30 efforts all out with 1 minute recovery between
Well I was only able to to hang for first 6 and faded away
Friday Aug 5, 2016 #
5 AM
Weights (Weights) 1:15:00 [3]
arms, back, core, stretching
Thursday Aug 4, 2016 #
Note
Day off UCSB with Kaenen my man parent/student orientation
Wednesday Aug 3, 2016 #
4 AM
Running (mod run) 1:10:00 [3] 9.25 mi (7:34 / mi)
ahr:141 max:149 slept:7.0
mod run, legs very sore after leg workout yesterday, normally run on Thursday but I'm taking the day off as I have to take my oldest son to UC Santa Barbara for parent - student orientation
6 AM
Weights (Weights) 1:15:00 [3]
chest, shoulder, core, stretching
Tuesday Aug 2, 2016 #
4 AM
Running (mod run) 1:10:00 [3] 9.25 mi (7:34 / mi)
ahr:134 max:152 slept:6.75 weight:184lbs
mod run, legs feeling it from hill repeats with Brad yesterday
6 AM
Weights (Weights) 1:15:00 [3]
legs, core, stretching
starting to see some good improvements in leg strength
starting to see some good improvements in leg strength
3 PM
Road Bike (mod bike) 1:14:00 [3] 22.0 mi (17.8 mph)
ahr:122 max:152
Legs not there, shake out legs
Monday Aug 1, 2016 #
5 AM
Swimming (mod swim) 40:32 [3] 1.28 mi (1.9 mph)
slept:7.0
Swam with Brad at the Navel Base, first time in that pool in 3+ years, Brad's swim has improved.
300 wu
4x50s decent on 55
200 on 3min
4x50s decent on 50
300 on 4min
4x50s on 45
400 on 6min
200 IM
250 CD
300 wu
4x50s decent on 55
200 on 3min
4x50s decent on 50
300 on 4min
4x50s on 45
400 on 6min
200 IM
250 CD
7 AM
Road Bike (mod bike) 2:12:40 [3] 29.16 mi (13.2 mph) +2559ft
ahr:127 max:164 slept:7.0
Bike with Brad from my pad (SB to Signal Hill), we did hill repeats on the hill, which is nice as its about 3+ min climb and then gives you enough recovery time on the decent. Good workout
4 sitting @ 300+watts, I actually was hitting 457 max
easy spin for 2-3 min
4 standing @ 300 @ 300+ watts, actually hit 557 max
easy spin for 2-3 min
4 sitting @ 300+watts, and then soft pedaled home to SB
Riding Time
:
2:12:40
Elapsed Time
:
2:20:47
Distance
:
29.16 [mi]
Elevation Gain
:
2559.1 [ft]
Elevation Loss
:
2576.4 [ft]
TSS™
:
19.2
IF™
:
0.29
Interval Intensity
:
66 [%]
Work
:
1152.2 [kJ]
Max. Cadence
:
97.0 [rpm]
Avg. Cadence
:
44.1 [rpm]
Max. Speed
:
30.3 [mph]
Avg. Speed
:
13.0 [mph]
Max. Heart Rate
:
164 [bpm]
Avg. Heart Rate
:
127 [bpm]
Max. Pedaling Power
:
557.8 [W]
Avg. Pedaling Power
:
144.9 [
NP™
:
221.0 [W
4 sitting @ 300+watts, I actually was hitting 457 max
easy spin for 2-3 min
4 standing @ 300 @ 300+ watts, actually hit 557 max
easy spin for 2-3 min
4 sitting @ 300+watts, and then soft pedaled home to SB
Riding Time
:
2:12:40
Elapsed Time
:
2:20:47
Distance
:
29.16 [mi]
Elevation Gain
:
2559.1 [ft]
Elevation Loss
:
2576.4 [ft]
TSS™
:
19.2
IF™
:
0.29
Interval Intensity
:
66 [%]
Work
:
1152.2 [kJ]
Max. Cadence
:
97.0 [rpm]
Avg. Cadence
:
44.1 [rpm]
Max. Speed
:
30.3 [mph]
Avg. Speed
:
13.0 [mph]
Max. Heart Rate
:
164 [bpm]
Avg. Heart Rate
:
127 [bpm]
Max. Pedaling Power
:
557.8 [W]
Avg. Pedaling Power
:
144.9 [
NP™
:
221.0 [W