Training Log Archive: artsosa

taper run 2 1/2 loops of Quail Hill trail. Ran late so that it would be really hot. 330ft of climbing.

strand swim with wetsuit and crew

ride from Lar-Dogs to the store in Pendleton and back, did some up tempo riding with Slate, Greg and Jeff. HR was not working at all but it was picking up other peoples ANT+.



Entire workout (184 watts):
Duration: 2:55:44 (3:37:45)
Work: 1908 kJ
TSS: 152.6 (intensity factor 0.728)
Norm Power: 218
VI: 1.19
Pw:HR: 14.4%
Pa:HR: 27.76%
Distance: 54.045 mi
Elevation Gain: 2216 ft
Elevation Loss: 2242 ft
Grade: -0.0 % (-26 ft)
Min Max Avg
Power: 0 515 184 watts
Heart Rate: 70 171 134 bpm
Cadence: 17 120 82 rpm
Speed: 0 59.3 18.4 mph
Pace 1:01 0:00 3:15 min/mi
Altitude: -61 280 55 ft
Crank Torque: 0 707 190 lb-in

legs felt a little heavy and a little sore and tired. It was extremely windy on the run.

Warm up 300 easy swim. 400 fulcrum. 4x50 kick on 20 sec rest. Main Set 4x100 on 1 min rest fast, 1x400 easy long strokes, 4x100 on 1 min rest fast, 1x400 easy long strokes, 4x50 on 45 sec rest fast, 1x300 easy long strokes, 4x50 on 45 sec rest fast. 400 fulcrum, 200 easy, 100 w/d.

100's were done on 2min and coming in at 1:15 not bad for the effort. 50's were done on 1:15 and coming in at :35 or :34. happy with the speed considering the effort. I was trying to hold form at a fast pace but concentrating more on form than speed. Also I swam at 24hr fitness which is supposed to be a very slow pool because it is shallow and has no wave gutters. We will see how the pace is once I swim at Nova.

Long Taper Bike Ride part 1:

Entire workout (214 watts):
Duration: 2:07:18
Work: 1638 kJ
TSS: 110.6 (intensity factor 0.722)
Norm Power: 217
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 45.324 mi
Min Max Avg
Power: 84 285 214 watts
Cadence: 47 87 80 rpm
Speed: 13.7 23.4 21.4 mph
Pace 2:34 4:22 2:48 min/mi

legs felt tired all day after the morning swim and ride but I got on the CT I was good to go in about 20 min.



Entire workout (223 watts):
Duration: 1:20:31
Work: 1079 kJ
TSS: 75.5 (intensity factor 0.75)
Norm Power: 225
VI: 1.01
Pw:HR: n/a
Pa:HR: n/a
Distance: 29.107 mi
Min Max Avg
Power: 90 282 223 watts
Cadence: 48 87 81 rpm
Speed: 14.7 23.3 21.7 mph
Pace 2:34 4:05 2:46 min/mi

moderate run felt good and relaxed

day off

Taper Swim

Swim started off o.k. I just felt sluggish. the pace was about 1:25 or so but I thought pace was a little slower than it should have been for the effort. At the end of the workout i did start swimming faster with less effort. I don't know maybe it is the taper.

200 w/u

400 with fulcrum paddles

15x100 (2 on 10 sec rest 1 on 30 sec. rest)

did couple more 100's and some 50's

Same thing on the speed bike today: I just felt tired and sluggish. The watts were not coming but at least the HR wasn't elevated.

workout was as follows for the speed bike: 15 Minute warmup, 4x15 second pickups with 10 seconds rest. 2 minutes easy. 3x5 min with 2 minutes rest between. Warm down 15 minutes

I hit the first interval at 260W since that is what I plan to climb at IMSG, the 2nd one was a little better at 270W and then i just seemed to loosen up and hit the last one at 320W. I felt that all of them should have been done at over 300W. All done in the aeroposition. Also realized that I think I can push more watts with a lower gear and higher cadence.

same thing as the swim I felt tired and sluggish but loosened up at the end of the workout. I hope it is the taper.



Entire workout (197 watts):
Duration: 51:36
Work: 609 kJ
TSS: 47.5 (intensity factor 0.743)
Norm Power: 223
VI: 1.13
Pw:HR: n/a
Pa:HR: n/a
Distance: 17.519 mi
Min Max Avg
Power: 81 419 197 watts
Cadence: 48 111 74 rpm
Speed: 14.2 26 20.4 mph
Pace 2:18 4:13 2:57 min/mi

speed run was as follows: 10 Minute warmup, 4x100 pickukps w/ 100 jog recovery. 400 easy. 1x4000 accelerate on the straights, jog easy on the curves. Warm down 10 minutes.

Well at least the run went well today. on the warm down lap I was averaging a 6:52 pace for the last mile with my HR at 144AVG and a Max of only 147! I am very happy with that pace after the speed run.

Day Off! The Taper has started!