Training Log Archive: artsosaIn the 7 days ending Feb 13, 2011:
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Sunday Feb 13, 2011 #
9 AM
bike 4:41:00 [3] 75.38 mi (16.1 mph)
ahr:131 max:161
Well I wasn't feeling great on the bike today. Still not anywhere near back probably about 80% right now.
Quail Hill to Newport Coast to the Santiago and threw in Silverado.
Pretty much just went and rode easier. I was getting dropped by Greg and Max the entire ride.
Entire workout (152 watts):
Duration: 4:41:30 (5:02:54)
Work: 2570 kJ
TSS: 190.1 (intensity factor 0.637)
Norm Power: 191
VI: 1.25
Pw:HR: 12.29%
Pa:HR: -5.43%
Distance: 75.382 mi
Min Max Avg
Power: 0 531 152 watts
Heart Rate: 82 161 131 bpm
Cadence: 29 244 81 rpm
Speed: 2.3 35.4 16.4 mph
Pace 1:42 26:06 3:40 min/mi
Crank Torque: 0 817 165 lb-in
Quail Hill to Newport Coast to the Santiago and threw in Silverado.
Pretty much just went and rode easier. I was getting dropped by Greg and Max the entire ride.
Entire workout (152 watts):
Duration: 4:41:30 (5:02:54)
Work: 2570 kJ
TSS: 190.1 (intensity factor 0.637)
Norm Power: 191
VI: 1.25
Pw:HR: 12.29%
Pa:HR: -5.43%
Distance: 75.382 mi
Min Max Avg
Power: 0 531 152 watts
Heart Rate: 82 161 131 bpm
Cadence: 29 244 81 rpm
Speed: 2.3 35.4 16.4 mph
Pace 1:42 26:06 3:40 min/mi
Crank Torque: 0 817 165 lb-in
2 PM
run (transition run) 36:00 [3] 4.5 mi (8:00 / mi)
transition run, from Quail Hill to shady Canyon entrance(turtle rock). NO HR data.
Saturday Feb 12, 2011 #
8 AM
swim 1:00:00 [3] 2.0 mi (30:00 / mi)
Soka Swim got there late. The swim didn't go too bad. I didn't want to push the pace or swim too much.
500
500 pull
2x250
4x125
10x100
10x50
500
500 pull
2x250
4x125
10x100
10x50
Friday Feb 11, 2011 #
7 AM
run 2:07:00 [3] 11.65 mi (10:54 / mi) +1700ft 9:35 / mi
ahr:131 max:146
Wow. What a difference a day makes. Today I felt much better on the run then yesterday. I am still not anywhere near 100% maybe not even 90% but the run felt much better. The congestion is clearing up and I was not coughing as much. HR is also not drifting as much. Ran with Max today. Ran from Quail hill to the Nix Nature Center and back. Lots of steep climbing. The trails were finally open. You can see that the rain did a lot of damage on the trails. We got in 1700ft of climbing. coming back down hill I was really feeling my quads. Legs hurt. I don't know if it was from the time I have taken off and maybe also from a little weight that I may have gained but it was painful coming back down hill to finish. All in all this was a very good loop with some seriously steep climbing. we had to do quite a bit of walking.
Thursday Feb 10, 2011 #
8 AM
run 1:01:00 [3] 6.65 mi (9:10 / mi)
ahr:136 max:145
well today I decided to give it a go at running. it didn't go great but it didn't feel bad. Hr was pretty high for the easy effort. Resting HR was also high. I am still very congested and still coughing. But I figure I have to get back to training.
8 PM
bike 1:01:00 [2] 20.07 mi (19.7 mph)
ahr:126 max:139
de the trainer a little tonight. nice and easy. didn't go as bad as I thought.
Entire workout (174 watts):
Duration: 1:01:33
Work: 642 kJ
TSS: 34.8 (intensity factor 0.582)
Norm Power: 175
VI: 1
Pw:HR: -2.09%
Pa:HR: -1.47%
Distance: 20.069 mi
Min Max Avg
Power: 80 220 174 watts
Heart Rate: 87 139 126 bpm
Cadence: 30 103 81 rpm
Speed: 14.7 21 19.6 mph
Pace 2:51 4:05 3:04 min/mi
Entire workout (174 watts):
Duration: 1:01:33
Work: 642 kJ
TSS: 34.8 (intensity factor 0.582)
Norm Power: 175
VI: 1
Pw:HR: -2.09%
Pa:HR: -1.47%
Distance: 20.069 mi
Min Max Avg
Power: 80 220 174 watts
Heart Rate: 87 139 126 bpm
Cadence: 30 103 81 rpm
Speed: 14.7 21 19.6 mph
Pace 2:51 4:05 3:04 min/mi
Monday Feb 7, 2011 #
Note
still sick but starting to feel a little better.