Training Log Archive: artsosa

This was a Brutal ride. we climbed 1500 Ft in the first 30 mins. After that it was all head wind. we ended up climbing over 4K. The wind must have been blowing at about 40mph the entire ride.

The Hr is still drifting and it is a little elevated, but the Watts don't feel hard. But I did notice that I was in better shape this week than last week that is for sure.

Entire workout (199 watts):
Duration: 3:12:12 (3:50:52)
Work: 2290 kJ
TSS: 187.2 (intensity factor 0.764)
Norm Power: 222
VI: 1.12
Pw:HR: 9.41%
Pa:HR: 15.4%
Distance: 48.976 mi
Min Max Avg
Power: 0 502 199 watts
Heart Rate: 80 164 144 bpm
Cadence: 30 244 81 rpm
Speed: 2.2 40 15.5 mph
Pace 1:30 26:49 3:52 min/mi
Crank Torque: 0 811 212 lb-in

850M
850M
300M kick
800M
300M cool down.

ran on the treadmill w/u then about 7:50 pace and then w/d. you really sweat without a fan.

150 w/u
3x75(x3)
fins:
200 on 2:40 2x25 on :20(did 4)
200 on 2:50 4x25 on :20
200 on 3:00 6x25 on :20
200 on 3:10 8x25 on :20

Stroke:
100 on 1:40 2x25 on :25
100 on 1:50 4x25 on :25
100 on 2:00 6x25 on :25
100 on 2:10 8x25 on :25

100 c/d

Watts are feeling easier every time I ride. HR is still a little high and it is drifting a little too much. But everything is improving. I would like to get this ride well over 200W with that same HR but much longer duration.

Entire workout (183 watts):

Duration: 1:16:06

Work: 834 kJ

TSS: 59.6 (intensity factor 0.686)

Norm Power: 199

VI: 1.09

Pw:HR: -2.85%

Pa:HR: -1.82%

Distance: 23.253 mi

Min Max Avg

Power: 0 447 183 watts

Heart Rate: 83 151 129 bpm

Cadence: 29 236 79 rpm

Speed: 5 26.8 18.4 mph

Pace 2:14 11:55 3:16 min/mi

Crank Torque: 0 615 202 lb-in

run felt a little better, tried not to push it under 8min/mile pace.

http://connect.garmin.com/activity/57114379

no warm up
100 kick on 2min
2x200 on 2:50
100 kick on 2min
3x175 on 2:40
75 kick on 2min
4x175 on 2:30

repeat with fins
100 kick on 2min
2x200 on 2:40
75 kick on 2min
3x175 on 2:30
75 kick on 2min
4x175 on 2:20

easy recovery run.

today the bike felt a little better. it took me about 20 min to loosen up and then it went well. I held 210W for 30min straight until my warm down @140bpm AVG. Bike is getting better and it feels like I am slowly but surely leaning up.



Entire workout (192 watts):

Duration: 1:08:47

Work: 794 kJ

TSS: 62.5 (intensity factor 0.739)

Norm Power: 214

VI: 1.11

Pw:HR: 0.05%

Pa:HR: -0.47%

Distance: 21.393 mi

Min Max Avg

Power: 0 452 192 watts

Heart Rate: 84 156 136 bpm

Cadence: 30 203 80 rpm

Speed: 2.4 27.5 18.7 mph

Pace 2:11 25:25 3:12 min/mi

Crank Torque: 0 771 208 lb-in

not a brick just a moderate run. HR cap of 140bpm, floor of 120bpm.

http://connect.garmin.com/activity/56961704