Training Log Archive: artsosa

24hr fitness swim

1300 free
1300 fulcrum
900 free

Rode from Quail Hill up to Shady to Newport Coast to Santiago(loops) and did Silverado X2.
Ride went O.K. not great but not bad. It is an improvement over last week. My congestion is clearing up little by little. Also this was the first time I have swam before the long bike on this IMSG build.


Entire workout (173 watts):
Duration: 5:33:35 (6:13:40)
Work: 3466 kJ
TSS: 255.9 (intensity factor 0.678)
Norm Power: 204
VI: 1.18
Pw:HR: 7.09%
Pa:HR: -5.67%
Distance: 91.123 mi
Min Max Avg
Power: 0 695 173 watts
Heart Rate: 77 166 133 bpm
Cadence: 29 244 79 rpm
Speed: 2.2 36 16.7 mph
Pace 1:40 26:49 3:36 min/mi
Crank Torque: 0 921 190 lb-in

24HR FITNESS


1400 FREE
1400 FOREARM PADDLES
600 KICK
1400 FREE

was feeling o.k. so I decided to finish up what was left of my moderate ride. This was part 3 to make it 3hrs of moderate ride. It didn't pick up the HR until the last 15 min or so.


Entire workout (208 watts):
Duration: 50:24
Work: 629 kJ
TSS: 41.2 (intensity factor 0.7)
Norm Power: 210
VI: 1.01
Pw:HR: 19.44%
Pa:HR: 23.12%
Distance: 17.707 mi
Min Max Avg
Power: 128 266 208 watts
Heart Rate: 92 144 136 bpm
Cadence: 74 85 79 rpm
Speed: 14.2 22.9 21.1 mph
Pace 2:37 4:13 2:51 min/mi

well I woke up and thought I would give it a go. My right Calf is really sore. I decided to go out and run the Quail Hill trails. I did one loop of the the QH trail to warm up and then I headed out to the Nix Nature Center. Did a detour and ran around Barbara's Lake and then to Nix and back to QH an then another loop. I was running pretty slow the entire time as my Calf is really bothering me. It did loosen up at just under the 2hr mark and then I picked up the pace. But the funny thing is that once again it started tightening up as I was finishing the run. The good thing is there is no more running the rest of the week so I hope it heals up by next week. Also it seems the congestion is till going away slowly but surely.

Once I get healthy I have to start running these long runs at a harder pace. I have been running them too slow because of sickness and now also the Calf issue.

Pace is slow but I am sure that climbing 1800+ft didn't help the pace at all.

Oh yeah, I heard a few coyotes howelling about 10 yards away but I couldn't see them. Had to grab some rocks just incase.

WEIGHTS, STRETCHING, CORE.

DID BOSU BALL(UPSIDE DOWN) SQUATS FOR THE FIRST TIME

this was supposed to be a tempo run but I was feeling sore and tired from all the working out yesterday. my legs were really sore probably from the squats last night. So I just went out at the very low end of the HR range 135bpm and tried to stay around there. Well it took me about 45min to loosen up and then I was running faster. unfortunately that didn't last as my right calf really tightened up. I did feel it get strained last night doing calf raises. It happened about 1/2 mile from my car so I just jogged it back and then it got worse. It was hard to walk. I rolled it out at home and it seems to be loosening up now. We will see how tomorrow's long run goes.

Part 2 of the moderate bike. I cut it short to get some rest.

Entire workout (180 watts):
Duration: 1:00:31
Work: 655 kJ
TSS: 37.2 (intensity factor 0.608)
Norm Power: 182
VI: 1.01
Pw:HR: -58.71%
Pa:HR: -51.78%
Distance: 20.075 mi
Min Max Avg
Power: 121 235 180 watts
Heart Rate: 40 132 102 bpm
Cadence: 66 81 74 rpm
Speed: 13.5 21.8 19.9 mph
Pace 2:45 4:27 3:01 min/mi

24HR FITNESS

1300 FREE
1300 FULCRUM PADDLES
1400 FREE
400 KICK
400 FREE

no Hr data

Part 1 of 2 maybe 3 parts to make up for the 3hr moderate ride. Watts are starting to feel easier and congestion is clearing up little by little.


Entire workout (197 watts):
Duration: 1:11:19
Work: 845 kJ
TSS: n/a
Norm Power: 199
VI: 1.01
Pw:HR: 0.67%
Pa:HR: 3.85%
Distance: 24.56 mi
Min Max Avg
Power: 140 258 197 watts
Heart Rate: 88 140 124 bpm
Cadence: 70 83 76 rpm
Speed: 15 22.6 20.7 mph
Pace 2:39 3:59 2:54 min/mi

weights, stretching, core.

Well the run started off slow and I planned it that way. after about 1 mile I felt a little better and just kept that pace. At about the 1hr mark I loosened up and dropped about 20sec/mile and started feeling better. I am still congested but getting better. So I am not trying to push it at all. I am just running at a comfortable pace right now.

Hit the CT today. It was supposed to be 1:30 but I cut it short. I was feeling a little better today on the CT. But I know I just can't jump back up to full training right away. I hope that by next week I can handle a full workload.


Entire workout (226 watts):
Duration: 1:06:23
Work: 900 kJ
TSS: 63.9 (intensity factor 0.76)
Norm Power: 228
VI: 1.01
Pw:HR: 4.52%
Pa:HR: 6.33%
Distance: 24.082 mi
Min Max Avg
Power: 147 284 226 watts
Heart Rate: 85 200 141 bpm
Cadence: 72 86 81 rpm
Speed: 14.2 23.1 21.8 mph
Pace 2:36 4:13 2:45 min/mi

Took it a little easier today. Still not feeling great. Although I am feeling better than last week.

100 w/u
300 Straight with 100 Back in the Middle
3x100 Descending
6x50 as 2 Fly/4 Back

MAIN SET
10x200 as...
Odds 50, 100, 50
Evens Straight
4-8 Pull Gear
9&10 with Fins
All on 3'