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Training Log Archive: gregorysorensen

In the 7 days ending Mar 24:

activity # timemileskm+ft
  Mod Bike5 8:20:00 172.97(20.8/h) 278.37(33.4/h)
  Weights2 2:55:00
  Running2 1:54:27 14.59(7.6/h) 23.48(12.3/h)
  Mod Swim1 18:00 0.6(2.0/h) 0.97(3.2/h)
  Total10 13:27:27 188.16 302.81
averages - sleep:7.3 weight:178.7lbs

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Sunday Mar 24 #

7 AM

Mod Bike (Mod bike) 2:00:00 [3] 41.34 mi (20.7 mph)
ahr:142 max:159 slept:7.5

Galena +3,
AP 258
NP 279

Well I decided to raise the intensity by 2% Instead of holding 294 watts per 20 minute block x 4, brought it up 300 watts, was able to go , 301, 302, 305, 305, the first two I kept high cadence on the third and fourth bigger gear, however last block I POPPED with 6.5 minutes to go, had to take a 15 20 second rest, back up left leg was fatigued. Now time to rest, and be patient building ftp.
11 AM

Weights (weights) 1:35:00 [3]

Legs,back, core

Was little challenging today after back to back days of hard biking, but got it done

Saturday Mar 23 #

7 AM

Mod Bike (Mod bike) 2:00:00 [3] 42.34 mi (21.2 mph)
ahr:144 max:160 slept:8.0

Wright Peak 1

AP 265
NP 280

Legs felt good holding high cadence for each interval except 7:30 seconds of last stretch I went to bigger gear. My lower back is bothering me since yesterday, especially the right side, I wonder if I stained it from lifting weights or from Thursdays bike workout as I pushed hard on big gears, or did I sleep wrong?

Friday Mar 22 #

5 AM

Weights (Weights ) 1:20:00 [3]
slept:7.5

Arms, shoulders, chest and core
6 AM

Running (Mod run) 33:00 [3] 4.16 mi (7.6 mph)

Easy run

Thursday Mar 21 #

5 AM

Mod Bike (Mod bike) 1:30:00 [3] 30.92 mi (20.6 mph)
ahr:141 max:159 slept:7.0

Galena
AP 258
NP 279

Legs felt good after the warm up, first interval was little Challenging, second interval put in bigger gear after a few minutes and was able to handle the stress, on third Interval I just kept it in bigger gear and tried to keep cadence around 85. My gearing sucks because I have more climbing gears (32 cassette). Well this is the Last hard week, hoping weekends workouts are able to finish.

Wednesday Mar 20 #

5 AM

Mod Bike (Mod bike) 1:20:00 [3] 27.0 mi (20.3 mph)
ahr:136 max:150 slept:7.0

Looking Glass
AP 246
NP 257
legs felt ok, the warm up on this workout is tough as you don't clear legs you just build into the block. I did mix cadence on this ride holding higher than normal on a few target watts. Body is still feeling yesterdays ride, hoping it recovers for tomorrow's ride which is same as Tuesdays.

Tuesday Mar 19 #

5 AM

Mod Bike (Mod bike) 1:30:00 [3] 31.37 mi (20.9 mph)
ahr:140 max:160 slept:7.0

Galena
AP 256
NP 277

This was one hard workout, pushed my body to the breaking point on the second interval. I think trying to adapt to slower cadence for the first 10 minutes is rough, but interval 2 really hurt had to dig deep. The last interval my body was tired but legs and hips felt good, kind of went by fast thank god! Legs tired from running Monday and lifting on Sunday, all good.

Monday Mar 18 #

5 AM

Running (Mod run) 1:21:27 [3] 10.43 mi (7.7 mph)
slept:7.25 weight:178.7lbs

Mod run
7 AM

Mod Swim (Swim) 18:00 [3] 0.6 mi (2.0 mph)

Easy swim

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