Training Log Archive: artsosaIn the 1 days ending Apr 26, 2011:
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Tuesday Apr 26, 2011 #
8 AM
swim 50:00 [3]
Taper Swim
Swim started off o.k. I just felt sluggish. the pace was about 1:25 or so but I thought pace was a little slower than it should have been for the effort. At the end of the workout i did start swimming faster with less effort. I don't know maybe it is the taper.
200 w/u
400 with fulcrum paddles
15x100 (2 on 10 sec rest 1 on 30 sec. rest)
did couple more 100's and some 50's
Swim started off o.k. I just felt sluggish. the pace was about 1:25 or so but I thought pace was a little slower than it should have been for the effort. At the end of the workout i did start swimming faster with less effort. I don't know maybe it is the taper.
200 w/u
400 with fulcrum paddles
15x100 (2 on 10 sec rest 1 on 30 sec. rest)
did couple more 100's and some 50's
10 AM
bike (speed bike) 51:00 [5] 17.52 mi (20.6 mph)
ahr:135 max:177
Same thing on the speed bike today: I just felt tired and sluggish. The watts were not coming but at least the HR wasn't elevated.
workout was as follows for the speed bike: 15 Minute warmup, 4x15 second pickups with 10 seconds rest. 2 minutes easy. 3x5 min with 2 minutes rest between. Warm down 15 minutes
I hit the first interval at 260W since that is what I plan to climb at IMSG, the 2nd one was a little better at 270W and then i just seemed to loosen up and hit the last one at 320W. I felt that all of them should have been done at over 300W. All done in the aeroposition. Also realized that I think I can push more watts with a lower gear and higher cadence.
same thing as the swim I felt tired and sluggish but loosened up at the end of the workout. I hope it is the taper.
Entire workout (197 watts):
Duration: 51:36
Work: 609 kJ
TSS: 47.5 (intensity factor 0.743)
Norm Power: 223
VI: 1.13
Pw:HR: n/a
Pa:HR: n/a
Distance: 17.519 mi
Min Max Avg
Power: 81 419 197 watts
Cadence: 48 111 74 rpm
Speed: 14.2 26 20.4 mph
Pace 2:18 4:13 2:57 min/mi
workout was as follows for the speed bike: 15 Minute warmup, 4x15 second pickups with 10 seconds rest. 2 minutes easy. 3x5 min with 2 minutes rest between. Warm down 15 minutes
I hit the first interval at 260W since that is what I plan to climb at IMSG, the 2nd one was a little better at 270W and then i just seemed to loosen up and hit the last one at 320W. I felt that all of them should have been done at over 300W. All done in the aeroposition. Also realized that I think I can push more watts with a lower gear and higher cadence.
same thing as the swim I felt tired and sluggish but loosened up at the end of the workout. I hope it is the taper.
Entire workout (197 watts):
Duration: 51:36
Work: 609 kJ
TSS: 47.5 (intensity factor 0.743)
Norm Power: 223
VI: 1.13
Pw:HR: n/a
Pa:HR: n/a
Distance: 17.519 mi
Min Max Avg
Power: 81 419 197 watts
Cadence: 48 111 74 rpm
Speed: 14.2 26 20.4 mph
Pace 2:18 4:13 2:57 min/mi
8 PM
run (speed run) 50:00 [4] 7.0 mi (7:09 / mi)
ahr:138 max:155
speed run was as follows: 10 Minute warmup, 4x100 pickukps w/ 100 jog recovery. 400 easy. 1x4000 accelerate on the straights, jog easy on the curves. Warm down 10 minutes.
Well at least the run went well today. on the warm down lap I was averaging a 6:52 pace for the last mile with my HR at 144AVG and a Max of only 147! I am very happy with that pace after the speed run.
Well at least the run went well today. on the warm down lap I was averaging a 6:52 pace for the last mile with my HR at 144AVG and a Max of only 147! I am very happy with that pace after the speed run.