Training Log Archive: artsosa

Paseo West Park

1000 swim
1000 falcrom
1000 pull
1500 swim

Swam this morning with Greg and Brad over @ Paseo West Park.

Broke out with the Trek Speed Concept Demo today. I wasn't going to ride hard. I put on the powertap wheel and then just put the computer in my back pocket. I was just testing out the bike. Pretty happy with the bike and the results. I was never pushing it. Well I guess I Had to push it to get up Modjeska!



Quail Hill to Newport Coast, to Santiago to Silverado to Modjeska back out and then back up to dump hill and a Portola hill repeat to get the time in.



HR data was from Polar





Entire workout (165 watts):
Duration: 5:29:07 (6:13:30)
Work: 3266 kJ
TSS: 249.8 (intensity factor 0.675)
Norm Power: 202
VI: 1.22
Pw:HR: n/a
Pa:HR: n/a
Distance: 91.44 mi
Min Max Avg
Power: 0 645 165 watts
Cadence: 29 244 79 rpm
Speed: 2.2 39.3 17.1 mph
Pace 1:32 26:49 3:31 min/mi
Crank Torque: 0 913 182 lb-in

Extremely happy with this transition run. It is straight up hill I figure it has to be at least 400+ ft of steep climbing. Felt good on the run.

16x50's

2,4,6,8,8,4,2 25's with 50's in between

2x50 fly

200's with 4,3,2,1 50's in between

two bonus 200's



dont remember what else.

quail hill to turtle rock X2, and QH loop x5. Run felt much better. HR was low and pace felt o.k. Still have some blood in urine during runs. But only when running. Called the Doc. and blood and urine results are not in yet. 1500ft of climbing.

I will do the rest of the run tonight before I lift.

the 2nd run went well or should I say great. Started up slowly and just kept on speeding up the entire run. Ended up running sub 7min/mile pace towards the end. It felt like I could do another 2hours. very happy with it. Also I loosened up much faster than last week.

weights, stretching, core and chords

run wasn't too bad. But once again I decided to stop at the halfway point and see if I blood in my urine and I did.

C • Dude 4

Well the bike went better than expected. Maybe because my sinus infection is starting to clear up and also because I actually started taking in some calories during my workouts.



I didn't have cadence or HR on the CT. As I dropped off my bike at Cyclewerks as I am going to get the Demo Speed Concept fitted to me so I can ride it this weekend.

I did put on the powertap wheel and decided to turn on the computer to get cadence and HR didn't use it the entire ride but the Watts on CT and PT were pretty accurate.





Entire workout (201 watts):
Duration: 1:31:14
Work: 1103 kJ
TSS: 69.5 (intensity factor 0.676)
Norm Power: 203
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 31.584 mi
Min Max Avg
Power: 0 266 201 watts
Speed: 0 22.3 20.8 mph
Pace 2:41 0:00 2:53 min/mi

24hr fitness

2000 free
1900 fulcrum
1900 free

Entire workout (189 watts):
Duration: 1:31:33
Work: 1039 kJ
TSS: 61.3 (intensity factor 0.634)
Norm Power: 190
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 31.058 mi
Min Max Avg
Power: 88 255 189 watts
Cadence: 52 81 75 rpm
Speed: 15 21.8 20.4 mph
Pace 2:45 4:00 2:57 min/mi

weights, core and stretching

well the run started off o.k. not great. I get to the 1/2 way point and use the bathroom and then things went south fast. This is the 4th time that I have run and the 4th time that I have had significant blood in my urine(only when running not when swimming or biking). So I was pretty worried as it has not gone away. I was pretty much thinking of everything that could cause this. I have had a kidney stone about 18 years ago or so. Also when I pulled my calf I was taking Ibuprofen on a regular basis and I just read that Endurance Corner article about NSAIDS causing internal bleeding. I stopped taking in the Ibuprofen the fist time I urinated blood hoping that it would go away but it didn't. I had this same thing happen last year at about the same time and similar conditions(sick with the flu). But last year it went away right away. I had a little bit of kidney pain right before IMC and thought I may had a kidney stone but it didn't bother me during the race or Kona. Will go see the doctor today.

well the ride wasn't too bad. Quads still feel tired. I need to start riding the tribike sooner into my IM build. Well maybe not I still have 10 weeks til race day. I am sure they will adjust.


Entire workout (216 watts):
Duration: 1:31:14
Work: 1182 kJ
TSS: 80 (intensity factor 0.725)
Norm Power: 218
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 32.525 mi
Min Max Avg
Power: 121 280 216 watts
Cadence: 51 85 79 rpm
Speed: 14.9 22.9 21.4 mph
Pace 2:37 4:01 2:48 min/mi

24hr fitness

1900 free
1900 fulcrum
400 kick
300 free

Entire workout (186 watts):
Duration: 1:01:23
Work: 686 kJ
TSS: 40 (intensity factor 0.625)
Norm Power: 188
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 20.561 mi
Min Max Avg
Power: 124 244 186 watts
Cadence: 69 82 75 rpm
Speed: 12.6 22.1 20.1 mph
Pace 2:43 4:47 2:59 min/mi