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Training Log Archive: gregorysorensen

In the 7 days ending Sep 10, 2017:

activity # timemileskm+ft
  Mod Bike4 8:41:00 162.18(18.7/h) 261.0(30.1/h) 406
  Long Bike1 4:52:00 70.15(14.4/h) 112.89(23.2/h) 9045
  Running2 3:00:40 23.73(7.9/h) 38.19(12.7/h)
  Weights2 2:40:00
  Mod Swim3 2:05:00 4.0(1.9/h) 6.43(3.1/h)
  Total12 21:18:40 260.05 418.52 9451
averages - sleep:6.6 weight:176.5lbs

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MoTuWeThFrSaSu

Sunday Sep 10, 2017 #

5 AM

Mod Swim (mod swim ) 33:00 [3] 1.13 mi (2.1 mph)
slept:7.0

nice easy lazy swim, stretching out the body

Saturday Sep 9, 2017 #

7 AM

Long Bike hills (long bike) 4:52:00 [4] 70.15 mi (14.4 mph) +9045ft
ahr:131 max:172 slept:5.5

GMR to East Fork Rd, to Crystal Lake Cafe and back with Art.

Well I wanted to see what I could do out the gate going up the front side of GMR after biking 4 straight days. Very happy with climb holding an avg of 304.5 watts for 20+ minutes and held 299 watts for 42:30 (Gate to Shack). Ended up waiting for Art at the Y and then we began to descend and I ended up getting a flat tire. That took a while to fix, wasn't good on my behalf not having a proper tube and I forgot my CO2, thankfully Art had one to use to get us on our way. I just hate stopping for long periods, I think I will just try and bike straight through to CL next week and see what happens. I think I can easily go sub 4:45:00 as along as I do not get any flats.....? But all in all very happy with my power out put and that I PR this ride overall time, it will only get better.

Friday Sep 8, 2017 #

4 AM

Running (mod run) 1:30:00 [3] 11.81 mi (7.9 mph)
ahr:135 max:140 slept:6.0 weight:176.5lbs

mod run, forgot socks, wasn't going to drive all the way back home to get them, ran without, not good, few blisters
8 AM

Mod Bike (mod bike) 1:51:00 [3] 31.62 mi (17.1 mph)
ahr:109 max:152

nice and easy bike

Thursday Sep 7, 2017 #

4 AM

Weights (weights) 1:15:00 [3]
slept:6.75

arms, shoulders, chest, core
8 AM

Mod Bike tempo (mod bike) 2:40:00 [3] 53.04 mi (19.9 mph) +406ft
ahr:128 max:150

Mod to Tempo Pace.

Decided to do 2 x 10 minute efforts avg 277 watts

Wednesday Sep 6, 2017 #

7 AM

Mod Bike intervals (mod bike) 2:21:00 [3] 45.9 mi (19.5 mph)
ahr:127 max:154 slept:6.75

Bike Intervals 20 x 1 min on 90 seconds rest 10 min CD

Warm up = out to my turnaround point 20+ miles

1 min Avg 408.5, was not feeling good, lower back and hamstrings were just fatigue the entire ride....
11 AM

Mod Swim (mod swim ) 38:00 [3] 1.17 mi (1.8 mph)

Nice easy swim after good bike ride, very slow and lazy in the pool

Tuesday Sep 5, 2017 #

4 AM

Running (mod run) 1:30:40 [3] 11.92 mi (7.9 mph)
ahr:138 max:144 slept:7.0 weight:176.5lbs

mod run

Monday Sep 4, 2017 #

4 AM

Weights (weights) 1:25:00 [3]
slept:7.0

Legs, back, core. I'm liking 24hr fitness equipment and facility, kept the weights not to heavy, but added a few more lifts with more options :)
6 AM

Mod Swim (mod swim ) 54:00 [3] 1.7 mi (1.9 mph)

mod swim right after lifting weights (legs & back) tired and tight, trying to get use to swimming indoors which I do not like
10 AM

Mod Bike (mod bike) 1:49:00 [3] 31.62 mi (17.4 mph)
ahr:114 max:127

Easy Recovery Ride

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