Training Log Archive: artsosa

Entire workout (203 watts):

Duration: 1:00:50

Work: 741 kJ

TSS: 58.3 (intensity factor 0.758)

Norm Power: 220

VI: 1.08

Pw:HR: 1.52%

Pa:HR: -0.19%

Distance: 19.709 mi

Min Max Avg

Power: 0 442 203 watts

Heart Rate: 92 155 132 bpm

Cadence: 30 215 80 rpm

Speed: 5.2 31.8 19.5 mph

Pace 1:53 11:30 3:05 min/mi

Crank Torque: 0 640 219 lb-in

Day off of training. Taper day. I can't believe I am not swimming, riding and running on a Saturday.

no warm up
8x25, easy 50, 200 easy 50
6x25, easy 50, 150, easy 50
4x25, easy 50, 100, easy 50
2x25, easy 50, 50, easy 50

did it again with fins.

and 50 c/d

Well lets see, I did the fast friday swim and then Mike wants me to move up in the lane. It took me a while to warm up and then I was swimming well not like Scooter but at a pretty good pace. So Mike has me move up in the lane and then I have the fins on and really kicking. it is killing my legs.

Go get ready to get on the bike and I am thinking that I left the PT computer at home. Sure enough it is at home. So i just used the 310 XT for the bike and run and just went by HR and tried not to bike too hard. Well I went from WAC to the Canyon and Back. Legs are feeling tired from all the fin work. But I don't know if I am pushing more watts or not. They loosen up about 1/2 through the ride and I think I am riding at a good clip but I don't know. Well I start coming back to through the canyon and I hit a bump or something and it seemed like I bottomed out. So I slow down and I see that my rear tire is low, I keep riding and checking it and it is getting lower and lower. So I stop change the tire and get back on the bike. I go to shift the rear derailleur and the cable snaps. So now my bike is stuck in the 11 Cassette and I am in Santiago Canyon. A guy comes by and offers help I tell him there is nothing he can do to help. I get on the bike and proceed to ride it. It didn't go as bad as I thought, I was able to climb all the hills in the 39x11. I just stood up and pedaled slowly. So I guess I got in some good standing and Big gear drills. Now I really feel my legs!

I saw Bat once again on the trail. I was all wrapped up and it got warm out there. Also the Canyon was all wet from the Thunderstorms.


http://connect.garmin.com/activity/51268205

I came back to WAC and then went out and did a little run. It was not a transition run but I just wanted to get the workout out of the way. it went O.K. I was all wrapped up and I did feel the heat I didn't take any water as I knew there was some drinking fountains. I figured I would hit them up like an Aid station. So I stopped each time to get water.


http://connect.garmin.com/activity/51268207

Taper day. No training finally getting a day off.

C • you earned it! 2

the bike went really well today, the watts felt easy and I was climbing well, probably because I was doing it on my road bike. I felt Like a DC'er feels like when he goes up Silverado.



Workout was as follows:

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 went 326W, 340W & 357W. I know that is not a lot of Watts for some DC'ers but those were hard efforts that felt good on the bike after the swim.


Entire workout (147 watts):

Duration: 1:16:53 (1:17:34)

Work: 677 kJ

TSS: 81 (intensity factor 0.795)

Norm Power: 231

VI: 1.57

Pw:HR: 29.73%

Pa:HR: -7.57%

Distance: 21.936 mi

Min Max Avg

Power: 0 566 147 watts

Heart Rate: 81 181 129 bpm

Cadence: 30 229 81 rpm

Speed: 2.5 29.7 17.4 mph

Pace 2:01 24:08 3:27 min/mi

Crank Torque: 0 943 156 lb-in

Legs felt tired at first and loosened up after about 10min. then they felt much better after I was about 1/2 through the workout. I didn't go to the track. I just guesstimated the distance on the river trail. I think I like doing my speed work much better on a trail than on the track. It does seem to go by faster on the trail than on the track.

workout 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.


http://connect.garmin.com/activity/50918023

no warm up
50free 50 kick on back arms up out of water
100free " "
150free " "
2x50 back
21x100 on 1:40
300

Entire workout (141 watts):
Duration: 1:24:57 (1:29:06)
Work: 718 kJ
TSS: 52 (intensity factor 0.606)
Norm Power: 176
VI: 1.25
Pw:HR: 5.99%
Pa:HR: 11.57%
Distance: 23.731 mi
Min Max Avg
Power: 0 540 141 watts
Heart Rate: 69 138 112 bpm
Cadence: 29 244 78 rpm
Speed: 2.4 31.4 17.1 mph
Pace 1:55 25:25 3:31 min/mi
Crank Torque: 0 671 160 lb-in