Training Log Archive: artsosa

24hr fitness swim. did a bunch of drills and then some steady swimming nothing hard or fast as I swam fast on friday. Feeling sluggish and tired from the taper.

Well today I tried to run on the treadmill. I started off nice and easy and I mean easy at 10min mile pace and increased the pace ever so slightly every 1/4 mile. Got it to about 8min pace or so. I did feel the Hamstring but was able to run. so I cut the run at 20min. I will see how it feels tomorrow. It is better than it was on friday that is for sure.

felt good on the bike. I was feeling sluggish and lazy all day long from the taper. I was supposed to run today but since my hamstring is acting up I switched up the days. I will try to run easy tomorrow and see how the Hamstring feels.

Got on the bike and the watts felt easy. It feels like my bike doesn't have a chain right now.



Entire workout (210 watts):
Duration: 2:22:53 (2:31:00)
Work: 1801 kJ
TSS: 134.1 (intensity factor 0.751)
Norm Power: 225
VI: 1.07
Pw:HR: -2.12%
Pa:HR: 14.3%
Distance: 49.732 mi
Elevation Gain: 1593 ft
Elevation Loss: 1607 ft
Grade: -0.0 % (-14 ft)
Min Max Avg
Power: 0 502 210 watts
Heart Rate: 79 156 138 bpm
Cadence: 15 108 78 rpm
Speed: 0 51 20.8 mph
Pace 1:11 0:00 2:53 min/mi
Altitude: 5 502 216 ft
Crank Torque: 0 635 227 lb-in

the swim felt good today.

4x50

(sets below done with fins)

6x25 kicking fly, 100 kicking fly

6x25 kicking back, 100 kicking back

6x25 kicking free, 100 kicking free

8x25 free, as 70%,80%,90% and easy then 100 fly

8x25 free, as 70%,80%,90% and easy then 100 free did a :58

8x25 free then 100 free with fins and paddles did a :56

The bike didn't feel too bad at first. The legs did feel a little tired from all the kicking we did and pretty much did the entire workout with fins. After I did Silverado my legs loosened up and the watts were feeling easy.



Entire workout (188 watts):

Duration: 3:23:36 (3:43:56)

Work: 2285 kJ

TSS: 166.3 (intensity factor 0.703)

Norm Power: 211

VI: 1.12

Pw:HR: -3.77%

Pa:HR: -19.19%

Distance: 61.854 mi

Elevation Gain: 4047 ft

Elevation Loss: 4056 ft

Grade: -0.0 % (-10 ft)

Min Max Avg

Power: 0 610 188 watts

Heart Rate: 73 157 130 bpm

Cadence: 16 106 74 rpm

Speed: 0 50.9 18.2 mph

Pace 1:11 0:00 3:18 min/mi

Altitude: 231 2004 986 ft

Crank Torque: 0 676 218 lb-in

Well after the bike I had a moderate run it wasn't supposed to be a brick but I was going to do it after the bike. Jeff shows up and we start talking. about 15min after the bike I go to run and right away my left Hamstring starts acting up. I continue to run. I am running nice and easy well it kept bothering me that I stopped at the 1mile mark and just turned around and walked back to the car. It is bothering me on the lower leg and on the outside. I think the muscle is just sore and tired from all the moving that I have been doing the past two days. I had to move everything out of my carport storage units as they are going to get fumigated. After the first day of moving I notice that my hamstrings were sore from bending over(at the waist) and picking up all the boxes and carrying them to my condo. I had to do it again on Thursday. So maybe that with all the kicking we did today just got the hamstring really tired. We will see how it feels tomorrow and hopefully I will be able to run. As I have a 1:15 run scheduled for tomorrow. If it acts up then I will switch around the Saturday and Sunday workouts and run on Sunday instead.

day off

just wasn't feeling it today on the bike. I just felt sluggish and tired. maybe it is because of the taper. I changed my workouts around also to get the workout with the former 25K open water swim champ from Brisbane, Special Guest Coach - Brendan Capell - Open Water World Champion

workout was as follows: 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 wanted to start at 300W and work my way up. But I knew I was just not feeling it today so I was going to start at 280W and work up. I decided to do Portola Hill repeats. I did them all in the aero position. Started off at 280W and it didn't feel great but not bad. Legs felt a little tired but HR was low only got up to the higher 140's. Decided to do the next one also in the 280W range since I wasn't loosening up. Hr got up to 150 this time. On the last one I noticed that my legs were starting to come around a little bit but not much so I did the last one at 300W and finished it off at 350W. I was starting to feel good but the workout was over. Also I climbed the hill so much faster that I ran out of hill before I actually hit the 5min mark. I have noticed that it takes me a little longer to loosen up on my workouts whether they by long runs/bikes or speed/bike run but I always loosen up in the 2nd half of the workout. I am tapering so I left it as is. I wanted to do another one with even more watts but stopped. Came back to the pool and the watts were feeling easy after. Last interval got my HR up to 166. Which is not that high at all for a 5min interval.



Entire workout (145 watts):
Duration: 1:19:12 (1:23:29)
Work: 686 kJ
TSS: 55.8 (intensity factor 0.652)
Norm Power: 196
VI: 1.35
Pw:HR: 11.31%
Pa:HR: -17.07%
Distance: 21.86 mi
Elevation Gain: 1352 ft
Elevation Loss: 1358 ft
Grade: -0.0 % (-9 ft)
Min Max Avg
Power: 0 545 145 watts
Heart Rate: 81 166 116 bpm
Cadence: 17 121 71 rpm
Speed: 0 33.6 16.5 mph
Pace 1:47 0:00 3:38 min/mi
Altitude: -40 613 239 ft
Crank Torque: 0 605 171 lb-in

Well at least my swim went well! I can't ever get two really good workouts on the same day!

Special Guest Coach - Brendan Capell - Open Water World Champion

don't remember the exact set but it was something like this(the workout was 3k)

150 w/u

4x50 as 2 with dragging finger tips, 2 with headup then free

6x50 as drafting on side, behind and in middle

6x50(x2) as 3 on 1:25 with no more than 5sec rest and then 3 on 2min but must be at least 5sec faster than the first set of 3. Was trying to come in at the 1:20 for the first 3 and then at 1:15 for the last 3.

4x50 as 4,3,2,1 breaths per length.

w/d 100 or so. Don't know what else I am missing.

the run went o.k. I was trying not to push it. I went to run at OCC at night and was just trying to get the workout out done. I was feeling better once again as workout progressed. I only increased the pace to 6min./mile pace. I was trying not too run too fast, I don't want to get injured this close to the race.



workout 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.

day off the taper has begun

C • REST! 2

nova swim

100 w/u

7x50 4 on :50 3 on :55

7x50 4 on :45 3 on :50

8 swims on 2min I did all 125s

8 swims on 2min this time with paddles only I did all 125s

6x50

well the swim was a little short and I was supposed to swim longer I was not feeling great either so I was going to go see Kaitlin for a video session but she will be gone for about 2 weeks so I contacted Julie and she was available. got a private from Julie at 12:30pm and we worked on my problems. Moving the head a little too much, right hip not rotating enough and then left arm getting lazy. She said all in all my swimming didn't look to bad. She also helped me with my open water sighting and breathing when sighting. Did some drills and lots of fast 50's. ended up doing a 50 for time and came in at 32. That was my fastest 50. So I guess the swim is coming along. I just need it to come together on race day.

Entire workout (108 watts):

Duration: 1:07:55 (1:16:17)

Work: 432 kJ

TSS: 19.3 (intensity factor 0.418)

Norm Power: 125

VI: 1.16

Pw:HR: -6.17%

Pa:HR: 0.56%

Distance: 16.671 mi

Elevation Gain: 481 ft

Elevation Loss: 482 ft

Grade: -0.0 % (-1 ft)

Min Max Avg

Power: 0 349 108 watts

Heart Rate: 61 156 96 bpm

Cadence: 17 95 65 rpm

Speed: 0 31.3 14.7 mph

Pace 1:55 0:00 4:04 min/mi

Altitude: 228 340 267 ft

Crank Torque: 0 528 144 lb-in