Training Log Archive: artsosa

Quail Hill Trail head to West Canyon To Stage Coach No. to Nix to Stage Coach So. to Camarillo to Serrano to 73 and then back to Quail hill. It got warm we saw a lot of life out there. had to stop as a big rattle snake was eating a mouse in the middle of the trail on Stage Coach so. Ran with Greg.

moderate ride part 3: I decided to go ahead and try to finish up the Moderate ride today. I was going to go longer since yesterdays ride didn't go well and it was a little short as well. But got on the bike and didn't feel bad so I thought I would cut it short. Since I am now less than 3 weeks from race day. Watts felt good even after a very hilly trail run this morning and the long run yesterday.


Entire workout (194 watts):
Duration: 50:19
Work: 586 kJ
TSS: 40.3 (intensity factor 0.693)
Norm Power: 208
VI: 1.07
Pw:HR: -1.55%
Pa:HR: 18.04%
Distance: 16.632 mi
Elevation Gain: 561 ft
Elevation Loss: 587 ft
Grade: -0.0 % (-26 ft)
Min Max Avg
Power: 0 441 194 watts
Heart Rate: 82 174 133 bpm
Cadence: 16 114 85 rpm
Speed: 2.1 37.5 19.8 mph
Pace 1:36 29:16 3:02 min/mi
Altitude: 156 310 234 ft
Crank Torque: 0 523 194 lb-in

Saturday intensive and it was! this set really took it out of me. I don't do much stroke work and it got me really tired we did alot of kicking, because of the fly, back and breast and also the kick sets. I was in a faster lane as well.


8x75 free

the following was done x4 one in each stroke

4x25 kick

easy 100 free

4x50

easy 100 free

100

100 free

100IM

100 free

(repeat the above sets in each stroke x4)

2x200 pulling on 3min

25 dolphin underwater and 25 easy then 50 fast (x4)

the Long Bike ride didn't go well at all. Right from the Start I felt my legs very tired from all the kicking that was done and I couldn't push any watts at all. It was just a struggle to put the time in the saddle not to mention that it was over 100 degrees out there and I haven't been getting much sleep because of too much work but that will change next week. I just swam too hard! At about the 4:30 mark I did start feeling better, and the watts were coming easier but still not close to the power output of last week.


Entire workout (156 watts):
Duration: 5:44:49 (6:36:05)
Work: 3199 kJ
TSS: 210.4 (intensity factor 0.608)
Norm Power: 182
VI: 1.17
Pw:HR: 13.8%
Pa:HR: -17.31%
Distance: 102.357 mi
Elevation Gain: 5511 ft
Elevation Loss: 5480 ft
Grade: 0.0 % (31 ft)
Min Max Avg
Power: 0 435 156 watts
Heart Rate: 84 154 127 bpm
Cadence: 15 115 79 rpm
Speed: 0 42.9 17.8 mph
Pace 1:24 0:00 3:22 min/mi
Altitude: 16 1814 544 ft
Crank Torque: 0 712 170 lb-in

well at least the transition run went well and felt easy

I had what I thought was a breakthrough swim for me today. My swimming is back! I have to say that the Tips Jim and Max gave me on Wednesday along with watching the video on Slowtwitch.com
http://www.slowtwitch.com/Training/Swimming/How_To...


made me aware of what I was doing wrong.



Today the swim came effortless. I was pretty much doing 100's and for me I was coming in from 1:12's to 1:15 without too much effort that for me is fast! very happy with today's swim.



12x50 as 5,4,3,2 breaths

8x25 fly on 5,4,3,2 breaths

easy 50

10 x (100free & 50 back) 100's on 1:30 and back on 1min.

4x75 kick on 1:30

250 free counting strokes and breaths

8x50 as 5,4,3,2



100 free 50 back



some other stuff.

worked late today and blew of the lifting

Speed run: 10 Minute warmup, 4x100 pickups w/ 100 jog recovery. 400 easy. 1x800, 1x1600, 2x800, 4x200, recovery half the time it took you to do the interval. Warm down 10 minutes.



The speed run went well today, I did go out last night for my birthday as some friends from Sydney came up to visit. Stayed up late but I didn't weight lift last night. I think I loosened up a bit quicker than normal.

800 at 5:45, 1600 at 5:49, 800@5:39,5:27, 200@4:57 pace.



all in all happy with the workout.

moderate ride part 2:



Entire workout (223 watts):
Duration: 1:01:39
Work: 826 kJ
TSS: 59.2 (intensity factor 0.759)
Norm Power: 228
VI: 1.02
Pw:HR: n/a
Pa:HR: n/a
Distance: 22.193 mi
Min Max Avg
Power: 98 300 223 watts
Cadence: 66 81 76 rpm
Speed: 12.6 23.5 21.6 mph
Pace 2:33 4:47 2:47 min/mi

The long swim went o.k. Not great but not bad. The best thing I think is that I didn't feel tired. I am now aerobically fit and ready to race. Oh, yeah. Max and Jim also helped out with some pointers on my stroke after the main set and cool down.



300 easy free
900 - (300 kick-fins-if-needed/300 pull/ 300 swim) 10-15 sec. between

Kick Set w/fins and kick-board
3 x 100 @ 1:40 descend (each 100 is faster than the previous one)
4 x 25 @ :40 sprint kick
3 x 100 @ 1:30 descend
4 x 25 @ :40 sprint kick

Main Set (Intervals here are for Gary and the Tri-Guys
15 x 300 (:45 to 1:30 minute rest between rounds of 3) Start "On Top :00"
3 @ 4:25 (beat 1:29 pace) :45 rest put on pull gear
3 @ 4:20 (pull) One Minute rest
3 @ 4:15 (beat 1:25 pace) 1:15 rest
3 @ 4:10 (pull) 1:30 rest
3 @ 4:00 swim w/fins-if-needed (beat 1:20 pace)
300 Easy

THEN JUST SOME STROKE COUNTING AND HAVING JIM AND MAX LOOK AT MY STROKE.

moderate ride part 1: legs felt tired.


Entire workout (208 watts):
Duration: 1:21:32
Work: 1016 kJ
TSS: 66.5 (intensity factor 0.7)
Norm Power: 210
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 28.567 mi
Min Max Avg
Power: 127 273 208 watts
Cadence: 68 82 74 rpm
Speed: 13.3 23.1 21.0 mph
Pace 2:36 4:31 2:51 min/mi

moderate run started off really slow I was feeling very tired and unmotivated. It took me to the the turnaround to loosen up and then I came back at sub 7:30 pace. building to low 7's towards the end. It started off bad but ended up great.

speed bike: 15 Minute warmup, 4x15 second pickups with 10 seconds rest. 2 minutes easy. 5x2 min on 30 seconds rest, 4x3 minutes on 1.5 minutes rest, 1x6 minute on 30 seconds rest, 3x1 minute on 1 minute rest. Warm down 15 minutes spinning easy.



Well legs were very tired and I pretty much was not felling it. HR was in my aerobic zone but legs felt heavy. Pretty much everything was right around 260W. But I seemed to loosen up during the 6min interval and then I was doing 360W for the 1min intervals. So that wasn't too bad. All work done in the aeroposition. As long as my aerobic pace Watts keep increasing that is all I care about right now.





Entire workout (208 watts):
Duration: 1:03:39
Work: 796 kJ
TSS: 60.3 (intensity factor 0.754)
Norm Power: 226
VI: 1.09
Pw:HR: n/a
Pa:HR: n/a
Distance: 22.129 mi
Min Max Avg
Power: 90 387 208 watts
Cadence: 46 100 74 rpm
Speed: 11.7 26.4 20.9 mph
Pace 2:16 5:07 2:53 min/mi

12x100

6x200

3x400

150

9x100

Entire workout (153 watts):
Duration: 1:01:23
Work: 565 kJ
TSS: 27.5 (intensity factor 0.519)
Norm Power: 156
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 18.777 mi
Min Max Avg
Power: 87 227 153 watts
Cadence: 33 79 70 rpm
Speed: 13.2 20.1 18.4 mph
Pace 2:59 4:32 3:16 min/mi