Training Log Archive: artsosa

this is the 2nd ride of my split Saturday ride.

Watts are slightly high as tire has a slow leak! Also HR is way off. Not registering correctly on the CT but it seems to register correctly most of the time on my Polar monitor. Not worried about it at this point in the season.


Entire workout (233 watts):
Duration: 1:20:25
Work: 1123 kJ
TSS: 88 (intensity factor 0.81)
Norm Power: 235
VI: 1.01
Pw:HR: -62.09%
Pa:HR: -54.12%
Distance: 29.428 mi
Min Max Avg
Power: 118 293 233 watts
Cadence: 53 106 83 rpm
Speed: 15.3 23.6 22.0 mph
Pace 2:32 3:56 2:44 min/mi

core, stretching and stretch cords

weights, core and stretching

Stoked about today. I did 75X100 on the 1:30 and it went well. Mike didn't give us time to warm up I barely had enough time to get my goggles on and people were running to jump in the pool! I started off easy but the paces was sub 1:20 so after about the first 5 or so I slowed it down to low 1:20's and pretty much settled into about 1:23 to 1:24 at about the 30 repeat mark. At about the 60 repeat mark I noticed that I had slowed down to about 1:25 pace with the same effort. I was trying not to swim hard and was relaxed the entire time. At repeat #73 my right calf cramped up. I had to swim with one leg and tried to stretch on each wall. I had to swim hard with my upper body to make the interval. It loosened up and then I knew I was home free.


Then went to Ron's party to Watch Kona Ironman on TV I caught about 10seconds of me running at about 1:39 into the show. I did miss a little bit of the show during the bike portion but I doubt that they showed me!

pretty happy with this swim and doing the 15's. I did a lot of stretch cord work last night and I thought my swimming would be really off today. But I guess I am starting to adapt to the workload and my swimming is improving.

400 w/u
4x150 as 100free middle 50 kick, 100kick middle 50 kick not free, 100 free middle 50 non free

all 25's as 6,4,2 easy 50 after each round of 25's (x3) on 40,50,1min. You must come in at 16,15,14 sec. for free, 17,16, 15 for fly, and then 18, 17, 16. I had to use fins after the first set of fly. I couldn't make the 14's as free, but 15's were o.k.

300 C/D

computrainer ride
I split this up, this was supposed to be my Saturday ride but since I am doing the triple crown and then going to see Kona on TV at Ron's Party I decided to split my Saturday ride into 2 rides. I will try to get it in on Saturday or Sunday before I run. We will see when I can fit it in. It is just maintenance training and it is only supposed to be about 2:30 to 3hrs of riding.


Entire workout (199 watts):
Duration: 1:15:32
Work: 904 kJ
TSS: 60 (intensity factor 0.691)
Norm Power: 200
VI: 1
Pw:HR: n/a
Pa:HR: n/a
Distance: 25.88 mi
Min Max Avg
Power: 140 249 199 watts
Cadence: 45 93 85 rpm
Speed: 16.3 22.2 20.6 mph
Pace 2:42 3:40 2:55 min/mi

well I waited for the the rain to stop and nothing so I had actually set up my bike on the computer trainer last night just in case. I haven't used the computrainer in about 8 months(since Tax Season was over). I quickly got used to it and felt great. It didn't pick up my Polar HR transmitter but my Polar monitor was picking it up HR was about 129AVG. Very happy with the ride. The fitness is coming back!!!


Entire workout (200 watts):
Duration: 1:31:08
Work: 1101 kJ
TSS: 75.5 (intensity factor 0.705)
Norm Power: 204
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 30.976 mi
Min Max Avg
Power: 3 264 201 watts
Cadence: 7 100 84 rpm
Speed: 4.9 22.9 20.6 mph
Pace 2:37 12:13 2:55 min/mi
Crank Torque: 0 411 201 lb-in

Well the run felt good today. Maybe it is a combo of dropping weight and getting back in shape. Felt good, it was funny because I am not used to running at a pace that is faster than 8min miles and it seemed like I really had to try to get the leg turnover, most of the run was at 7:30 to 7:40 pace excluding warm up and warm down. When I was in peak shape it would be 7min/mile and it felt natural. I am very happy with this progress and know that when I start the build the pace will come.

stretching and cords

WARM-UP
300 Free
400 Straight with NO wall push-offs

MAIN SET
6x200 on 2:50 (was a tough set as I lead)
4x300 on 4:30 (this was much easier)
6x100 on 1:30/1:30/1:25/1:25/1:20/1:20 (last two were tough)

CD - 100 Mixed

On a good note I did even more stretch cord work last night and was worried about my swim this morning. All in all it didn't go as bad as I expected. I think my back is getting used to the increased workload of the stretch cords.

Slater was just taking it easy so he hoped in our slow lane.

C • drafting 2

weights, stretching and core

stretching and swim cords.

bike was cold in the morning, had to bundle up and wear a jacket. took time to warm up but once I did the watt felt a little easier and the HR is not drifting as much, it is still drifting but not as much.


Entire workout (196 watts):
Duration: 1:01:49
Work: 726 kJ
TSS: 54.7 (intensity factor 0.728)
Norm Power: 211
VI: 1.08
Pw:HR: 6.06%
Pa:HR: 7.26%
Distance: 18.335 mi
Min Max Avg
Power: 0 430 196 watts
Heart Rate: 44 156 136 bpm
Cadence: 30 188 79 rpm
Speed: 3 26.1 17.9 mph
Pace 2:18 20:07 3:22 min/mi
Crank Torque: 0 609 211 lb-in

target Hr was to be 120-140bpm

Distance is a guesstimate as it is on the same trail I usually run.

well I get ready to run and my Garmin is giving me a low battery I hadn't charged it in a while. so luckily I had my polar with me and I put it on and it is reading all over the place. So right away it is at 178 and I haven't even started running. So I start running and it stops reading my HR, I keep checing it during the run and nothing. I finish the run start driving home and forgot to turn off the HR monitor. So I look down and it has started reading my HR again! I really hate that Polar. I don't know if it is just the HR strap as I just got the actual monitor back from the service center. I will try to change the battery again and if that doesn't work I will end up buying another strap later on. But the Polar only gets used as a watch now that I have my Garmin. I don't like Polar. Garmin is so much better!

200 w/u

200x3, 2x25, 2x50, 2x25, 200IM (x3) decscend 3min, 2:50, 2:40.

C/D 100

needed pull gear for 2:40. we didn't worry about making the 200IM times.

I think I am starting to notice the weightloss. On a climb today I noticed that I was in my 26 and I got up off the saddle and the gear seemed really easy. I was really surprised. Also I was pushing very good watts up the hill as well.


Entire workout (146 watts):

Duration: 1:20:41 (1:22:31)

Work: 705 kJ

TSS: 45.5 (intensity factor 0.582)

Norm Power: 169

VI: 1.16

Pw:HR: 5.9%

Pa:HR: 7.22%

Distance: 23.408 mi

Min Max Avg

Power: 0 480 146 watts

Heart Rate: 81 153 119 bpm

Cadence: 29 236 76 rpm

Speed: 2.9 30.3 17.7 mph

Pace 1:59 20:59 3:24 min/mi

Crank Torque: 0 682 167 lb-in