Training Log Archive: gregorysorensen

Good Sleep last night, body thanks me :)

Juneau -1 is 4x18-minute intervals at 88-92% FTP with brief, 1-minute intermediate recoveries during each long interval. 7-minute recoveries fall between intervals. The gains are coming, I was able to go over each interval by more than a few watts except the first one, my body was not warmed up, but the last interval which means the most went above 3 watts and 6 watts to finish strong. The only little complaint I would have with TR the warm ups on some of the workouts are a little short. But TR has brought my biking to another level, I would not be training like this at all without it. Very Happy

02:00:00
DURATION
132 / 130
TSS®
0.81 / 0.81
IF®
1615 / 1599
kJ (Cal)
249
NP®
224
POWER
91
HR
89
CADENCE
306
FTP

Name Time Power ​NP HR Cadence
Workout 02:00:00 224 / 222 249 91 89
Endurance 1 00:03:00 182 / 183 181 123 97
Sweet Spot 1 00:03:00 275 / 275 271 142 92
Sweet Spot 2 00:09:00 270 / 269 269 93 89
Sweet Spot 3 00:09:00 270 / 269 269 84 89
Sweet Spot 4 00:09:00 278 / 275 277 67 90
Sweet Spot 5 00:09:00 277 / 275 275 56 90
Sweet Spot 6 00:09:00 284 / 281 284 67 91
Sweet Spot 7 00:09:00 283 / 281 282 88 91
Sweet Spot 8 00:09:00 278 / 275 278 69 90
Sweet Spot 9 00:09:00 281 / 275 280 96 91

Legs, core, back

Well I tried doing legs after my bike ride and it worked out well, my strength was the same and maybe even better. Hoping my legs get a nice big rest Monday and ready for Tuesday workout.

Byers Peak is 5x12-minute intervals between 95-99% FTP with 6-minute recoveries between each. Very happy I nailed all 5 intervals and went above on 4 of them. Can't wait until I get new HR strap. I really had to mentally focus on the power meter trainer road provides just keeping it in the green the entire time. Interval #3 was a lot easier, funny when I god to the last interval and power was going to be 4 watts less it was the hardest one because I lost my focus and had to make it up the last 2-3 minutes to keep the avg what it called for.

02:00:00
DURATION
144 / 144
TSS®
0.85 / 0.85
IF®
1647 / 1637
kJ (Cal)
260
NP®
229
POWER
88
HR
90
CADENCE
306
FTP

Name Time Power ​NP HR Cadence
Name Time Power ​NP HR Cadence
Workout 02:00:00 229 / 227 260 88 90
Endurance 1 00:05:00 199 / 198 198 119 93
Tempo 1 00:05:00 243 / 244 242 132 93
Sweet Spot 1 00:05:00 289 / 290 289 142 91
Sweet Spot 2 00:12:00 292 / 290 291 92 91
Threshold 1 00:12:00 296 / 296 296 82 92
Threshold 2 00:12:00 305 / 302 305 60 93
Threshold 3 00:12:00 301 / 299 301 43 93
Threshold 4 00:12:00 297 / 296 296 55 92

Mod Run,

Well the Garmin now showed me running an extra mile 11.44, I only ran 10.33 miles in 80 minutes. The HR started off ok, than around mile 5 it began to decline. I will order a new HR strap. As for the miles running on a treadmill, there must be interference or as the Garmin Support told me the stride measured is off. It's just funny because it was normally only off my a quarter mile than it was off by half mile (reading less total miles) now for the first time its showing me doing more miles. I'm sure it will work ok outdoors with GPS.

mod swim, nice and easy after running and stretching

Pettit is an hour of aerobic Endurance work spent between 60-70% FTP.

Optional form drills include Form Sprints, Endurance Spinning intervals, and quadrant drills like Pistons and Kick & Pull drills. Nice and easy today, hoping legs will be ready tomorrow.

Dicks +5 is 5x8-minute intervals at 105% FTP with 6-minute recoveries between intervals followed by 30 minutes at 65% FTP.

I knew this workout was going to be a struggle as my legs are stilled toast, but I managed to keep the first couple close to target, the last 3 I was just holding on for dear life, started blowing up bad on the last one had to stop for about 30 seconds and vomited more like dry heaves, ugly !!!! The HR monitor is all messed up, some days it works great and today the HR after first interval just kept going down.

02:00:00
DURATION
138 / 141
TSS®
0.83 / 0.84
IF®
1604 / 1606
kJ (Cal)
254
NP®
223
POWER
114
HR
90
CADENCE
306
FTP

Name Time Power ​NP HR Cadence
Workout 02:00:00 223 / 223 254 114 90
Tempo 1 00:06:00 232 / 232 231 129 90
Threshold 1 00:03:00 289 / 293 288 140 90
Active Recovery 1 00:04:50 164 / 159 171 121 87
Threshold 2 00:08:00 319 / 321 318 148 95
Threshold 3 00:08:00 318 / 321 318 87 95
Threshold 4 00:08:00 316 / 321 315 82 95
Threshold 5 00:08:00 315 / 321 314 93 95
Threshold 6 00:08:00 314 / 321 314 95 94
Endurance 1 00:30:00 202 / 198 202 121 90

chest, arms, shoulders, core, stretching

mod swim, shoulders tired along with rest of body

Fletcher consists of nearly 90 minutes of aerobic Endurance spent between 60-75% FTP. This workout's form drills include Form Sprints, Endurance Spinning, and Pistons/Kick & Pull pedaling drills. Legs are very sore and tired, I don't know about tomorrow's workout, I'm a little worried, hoping my legs will respond.

01:30:00
DURATION
67 / 65
TSS®
0.67 / 0.66
IF®
1090 / 1076
kJ (Cal)
205
NP®
202
POWER
126
HR
94
CADENCE
306
FTP
Power Meter (ANT+)

mod run, felt ok, legs were destroyed from yesterday's leg workout. I knew I was going to pay for it on the bike after the run this morning. I would like to switch it up but I'm having my house remodel so I have be at the house.

Mist +1 is 3 sets of 3x3-minute VO2max repeats at 118% FTP followed by 15 minutes at 65% FTP.

3-minute recoveries fall between intervals and 6-minute recoveries fall between sets. Real bad today miss the target by a lot. I knew this was going to rough after running 10+ miles earlier only giving myself 90 between the run and bike. The leg (weight Routine) also did me in, my legs were just dead from the start. Once my house is remodeled I can start riding early and then run after. I know I can do this workout on fresh rested legs, the TSS was way lower than last weeks that I nailed. I guess I may have to give up weights or change up days or something?? I just hate not lifting, but when I lift I lift very heavy, maybe back it off a little and less sets, who knows???

01:30:00
DURATION
112 / 121
TSS®
0.86 / 0.90
IF®
1198 / 1214
kJ (Cal)
264
NP®
222
POWER
131
HR
88
CADENCE
306
FTP

Name Time Power ​NP HR Cadence
Name Time Power ​NP HR Cadence
Workout 01:30:00 222 / 224 264 131 88
VO2 Max 1 00:01:00 331 / 342 316 137 96
VO2 Max 2 00:01:00 338 / 351 321 137 96
VO2 Max 3 00:01:00 357 / 361 342 139 97
VO2 Max 4 00:03:00 348 / 361 345 151 93
VO2 Max 5 00:03:00 342 / 361 341 149 86
VO2 Max 6 00:03:00 333 / 361 331 141 86
VO2 Max 7 00:03:00 345 / 361 343 142 87
VO2 Max 8 00:03:00 343 / 361 340 140 86
VO2 Max 9 00:03:00 344 / 361 340 134 90
VO2 Max 10 00:03:00 333 / 361 330 109 89
VO2 Max 11 00:03:00 334 / 361 331 119 85
VO2 Max 12 00:03:00 332 / 361 328 137 90
Endurance 1 00:15:00 199 / 198 201 135 94

Legs, back, stretching, core

I was very happy my strength remained the same taking off a week to let legs rest for FTP.

Mod Swim,

Tell you biking with TrainerRoad has kept my fitness levels in running and swimming up