Training Log Archive: gregorysorensenIn the 7 days ending Aug 14, 2016:
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Sunday Aug 14, 2016 #
9 AM
Long Swim (Ocean swim ) 1:23:00 [3] 3.0 mi (2.2 mph)
slept:6.75
Naples Island Race with the LenDog
Saturday Aug 13, 2016 #
5 AM
Long Bike (long bike) 4:44:44 [3] 79.55 mi (16.8 mph) +3250ft
ahr:135 max:160 slept:7.0
Got out on it early today and rode up the San Gabe to TurnBull CYN and did the back side x2 and then rode up to Prado Dam and back home. Little tired and not feeling good the first half of ride.
Start Time
:
08/13/2016 5:43:22 AM
End Time
:
08/13/2016 10:36:36 AM
Riding Time
:
4:44:42
Elapsed Time
:
4:53:13
Distance
:
79.55 [mi]
Elevation Gain
:
3214.6 [ft]
Elevation Loss
:
3240.2 [ft]
TSS™
:
37.1
IF™
:
0.28
Interval Intensity
:
92 [%]
Work
:
3190.1 [kJ]
Max. Cadence
:
108.0 [rpm]
Avg. Cadence
:
68.0 [rpm]
Max. Speed
:
32.6 [mph]
Avg. Speed
:
16.6 [mph]
Max. Heart Rate
:
160 [bpm]
Avg. Heart Rate
:
135 [bpm]
Max. Pedaling Power
:
622.7 [W]
Avg. Pedaling Power
:
186.8 [W]
NP™
:
209.6 [W]
Max. Grade
:
19.9 [%]b
Start Time
:
08/13/2016 5:43:22 AM
End Time
:
08/13/2016 10:36:36 AM
Riding Time
:
4:44:42
Elapsed Time
:
4:53:13
Distance
:
79.55 [mi]
Elevation Gain
:
3214.6 [ft]
Elevation Loss
:
3240.2 [ft]
TSS™
:
37.1
IF™
:
0.28
Interval Intensity
:
92 [%]
Work
:
3190.1 [kJ]
Max. Cadence
:
108.0 [rpm]
Avg. Cadence
:
68.0 [rpm]
Max. Speed
:
32.6 [mph]
Avg. Speed
:
16.6 [mph]
Max. Heart Rate
:
160 [bpm]
Avg. Heart Rate
:
135 [bpm]
Max. Pedaling Power
:
622.7 [W]
Avg. Pedaling Power
:
186.8 [W]
NP™
:
209.6 [W]
Max. Grade
:
19.9 [%]b
Friday Aug 12, 2016 #
4 AM
Weights (Weights) 1:00:00 [3]
arms, back, core
5 AM
Swimming (mod swim) 53:00 [3] 1.76 mi (2.0 mph)
slept:6.0
1000 swim
1000 pull
400 kick
500 one arm drills
200 catch
1000 pull
400 kick
500 one arm drills
200 catch
Thursday Aug 11, 2016 #
4 AM
Running (mod run) 1:10:00 [3] 9.25 mi (7:34 / mi)
ahr:134 max:151 slept:6.0
mod run, hr is improving , but my left calf muscle starting to bug just a little, really stretched it out after run on incline board.
6 AM
Weights (Weights) 1:15:00 [3]
chest, shoulders, core, stretching
really focused on my calf muscles while stretching
getting stronger, but my left shoulder still has issues when I lift, I change up my routine and started lifting heavier with lower reps, focusing on shoulders with good form, but strange feeling I will get, a dull ache in my left rotator - cuff during the movement of most exercises, the left side of my shoulder numb. I'm getting stronger but need to be careful and keep myself in check per Dr Sten Kramer once told me due to an old football injury back in college, plus all the heavy weights I use to lift. Even when I move my arms above my head when washing my hair I can feel the collar bone pop. Oh well.
really focused on my calf muscles while stretching
getting stronger, but my left shoulder still has issues when I lift, I change up my routine and started lifting heavier with lower reps, focusing on shoulders with good form, but strange feeling I will get, a dull ache in my left rotator - cuff during the movement of most exercises, the left side of my shoulder numb. I'm getting stronger but need to be careful and keep myself in check per Dr Sten Kramer once told me due to an old football injury back in college, plus all the heavy weights I use to lift. Even when I move my arms above my head when washing my hair I can feel the collar bone pop. Oh well.
Wednesday Aug 10, 2016 #
5 AM
Long Swim (long swim) 1:10:46 [3] 2.27 mi (1.9 mph)
slept:7.5
Brad sent me workouts to do but I forgot them so I did our workouts close to what we did previous. Tough swimming alone, trying to push myself and know if my pacing is on track is tough. This is the first time in years since I really pushed hard in the pool. I may join Nova if the price is right?
500 wu
300 kick with board and fins
4x50s decent on 50
100 on 1:30
4x50s decent on 50
200 on 3:00
4x50s decent on 50
300 on 4:30
4x50s decent on 50
400 on 6:00
4x50s decent on 50
500 on 7:30
150 pull CD long stretch
500 wu
300 kick with board and fins
4x50s decent on 50
100 on 1:30
4x50s decent on 50
200 on 3:00
4x50s decent on 50
300 on 4:30
4x50s decent on 50
400 on 6:00
4x50s decent on 50
500 on 7:30
150 pull CD long stretch
Tuesday Aug 9, 2016 #
4 AM
Running (mod run) 1:10:00 [3] 9.25 mi (7:34 / mi)
ahr:138 max:164 slept:6.0 weight:186lbs
mod run
6 AM
Weights (Weights) 1:15:00 [3]
legs, core, stretching
3 PM
Road Bike (mod bike) 1:15:00 [3] 22.4 mi (17.9 mph)
ahr:123 max:133
mod bike on trainer , legs dead
Monday Aug 8, 2016 #
5 AM
intervals (speed bike) 1:29:22 [3] 25.53 mi (17.1 mph)
ahr:118 max:151 slept:7.0
Speed work
Focus on FTP @ or over 130%, 15 sec micro-burst with 15 seconds on rest, on 10 minutes with 5 minutes of easy spin between X3
15+ CD on the way home
Was able to hold 450 - 530 for 15 seconds
Focus on FTP @ or over 130%, 15 sec micro-burst with 15 seconds on rest, on 10 minutes with 5 minutes of easy spin between X3
15+ CD on the way home
Was able to hold 450 - 530 for 15 seconds
12 PM
Swimming (Mod swim) 51:39 [3] 1.59 mi (1.8 mph)
500 wu
4x50 decent
100 on 1:30
4x50
200 on 3 min
4x50
300 on 4:30
4x50
400
200 IM
500 cd
4x50 decent
100 on 1:30
4x50
200 on 3 min
4x50
300 on 4:30
4x50
400
200 IM
500 cd