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Training Log Archive: gregorysorensen

In the 7 days ending Jan 19:

activity # timemileskm+ft
  Road Bike4 9:56:00 173.51(17.5/h) 279.24(28.1/h) 9190
  Weights2 2:40:00
  MTB1 2:37:00 27.61(5:41) 44.43(3:32) 4577
  Running2 1:51:04 14.19(7:50) 22.84(4:52)
  Swimming 1 48:34 1.7(2.1/h) 2.74(3.4/h)
  Total10 17:52:38 217.01 349.24 13767
averages - sleep:8.1

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Sunday Jan 19 #

4 AM

Weights (Weights ) 1:30:00 [3]
slept:7.5

Good sleep

Legs, back and core
8 AM

MTB (mountain bike) 2:37:00 [3] 27.61 mi (5:41 / mi) +4577ft 4:55 / mi
slept:7.5

BlackStar 2 Skyline
Legs were very tired from lifting weight this morning and yesterday's ride, but I was able to manage and keep the cadence high. Lots of wind in the Canyon climbing into a headwind. My downhill skills are getting better and feeling more confident.

Saturday Jan 18 #

8 AM

Road Bike (Mod bike) 4:47:00 [3] 68.87 mi (14.4 mph) +9190ft
slept:5.0

Malibu Santa Monica Mountains
Ap 185
Np 246
Avg cadence 77

Good ride this morning with LenDog, Wayne and Brad. Starting to feel better and more confident on the bike. The goal for today's ride was to stay in the Sweet spot and above for 20% of ride, which I did. I would've had higher AP avg but had to turn back and get the group. But I got added miles and climbing bonus. Different types of terrain in the climbing Santa Monica Mountains then Baldy or CL. Good change, I just want to keep improving.

Friday Jan 17 #

12 PM

Weights (Weights ) 1:10:00 [3]
slept:8.0

Chest, shoulders and arms and core
1 PM

Running (Mod run) 40:34 [3] 5.14 mi (7:54 / mi)

Easy run

Thursday Jan 16 #

1 PM

Road Bike (mod bike) 1:00:00 [3] 19.48 mi (19.5 mph)
slept:7.75

Pettit -1
AP 225
NP 232
avg cadence 95

Legs felt ok, little tired but able to almost hit both 20s sprints

648
635


Wednesday Jan 15 #

4 AM

Swimming (mod swim ) 48:34 [3] 1.7 mi (2.1 mph)
slept:7.25

Mod Swim
3000 K

First longer swim in a very long time. Felt pretty good this morning stretching it out in the pool
7 AM

Road Bike (mod bike) 2:09:00 [3] 42.5 mi (19.8 mph)

Mod Bike up SGRT
AP 202
NP 206
Avg Cadence 91

Easy ride up the SGRT

Tuesday Jan 14 #

1 PM

Road Bike (mod bike) 2:00:00 [3] 42.66 mi (21.3 mph)
slept:7.0

Katmal
AP 281
NP 293
Avg Cadence 88

This was a tough workout, which starts you off @ 120% 5x1 min intervals and then jumps right into 70-90% FTP for 90 minutes. Well this was the first time I've gone more than 2 hours in a while on a trainer, first time in over 6 months since I did some sweet spot work. Felt little tough on the intervals at the beginning and I though well my legs are sore from running long yesterday plus I just started running in a new pair of shoes that feel different when I land so my legs were little sore starting the ride. Got through the intervals and got a few minute break and then just tried to hold on. After about 10 minutes my body started adapt I think more muscle memory from SS work prior. Once I went past 1 hour I decided to change my cadence to slower and felt ok until I hit 75 - 90 minute mark, it became a struggle my legs really started feeling it along with my hips and stomach muscles. I did not hit each interval but I think this is a good start and I can build off this. Funny thing to I was never breathing hard at all, breathing felt very good.

Monday Jan 13 #

1 PM

Running (Mod run) 1:10:30 [3] 9.05 mi (7:47 / mi)
slept:6.75

Mod run

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