Training Log Archive: artsosaIn the 7 days ending Sep 11, 2011:
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Sunday Sep 11, 2011 #
1 PM
run 1:18:00 [3] 9.5 mi (8:13 / mi)
ahr:125 max:155
was told by my coach to not run more than 1:20 to test out the hammy. So I decided to run on the treadmill in case it acted up I could just stop. I didn't want to do an out and back and then have my hamstring start acting up at about mile 4 and have to walk back 4 miles. so I started off really easy at just over 10min/mile pace and I slowly increased the pace every .25 miles got it to 7:13 pace and held it there and then slowly started to work it back down. I felt good on the run and the hamstring is still not 100% but I would have to say it is about 95% I don't have any pain but it I can still feel that it is not healed. It just feels like it is a little tired/fatigued.
Saturday Sep 10, 2011 #
8 AM
swim 25:00 [3] 0.5 mi (49:59 / mi)
well get to the pool and they don't let us swim because of thunder. about 30min later they let us in. We start doing the warm ups and then get in the main set and they kick us out.
9 AM
bike 2:26:00 [3] 36.72 mi (15.1 mph) +2162ft
ahr:101 max:131
So I get on the bike and am going to do an easy ride. Start riding and I swear I almost get hit by lightening. Then it proceeds to rain on me pretty much the entire ride. Just took it even easier than normal as I didn't want to go down in the rain. Probably the easiest and slowest I have ever biked through the Santiago Canyon.
I did notice today that the Hr is now in check and Hr is now directly correlating with watts/effort.
Entire workout (128 watts):
Duration: 2:26:51 (2:33:12)
Work: 1121 kJ
TSS: 65.9 (intensity factor 0.52)
Norm Power: 156
VI: 1.22
Pw:HR: 13.38%
Pa:HR: -38.79%
Distance: 36.719 mi
Elevation Gain: 2095 ft
Elevation Loss: 2162 ft
Grade: -0.0 % (-66 ft)
Min Max Avg
Power: 0 625 128 watts
Heart Rate: 66 131 101 bpm
Cadence: 17 102 64 rpm
Speed: 0 52.1 15.0 mph
Pace 1:09 0:00 4:00 min/mi
Altitude: -136 1265 482 ft
Crank Torque: 0 743 172 lb-in
I did notice today that the Hr is now in check and Hr is now directly correlating with watts/effort.
Entire workout (128 watts):
Duration: 2:26:51 (2:33:12)
Work: 1121 kJ
TSS: 65.9 (intensity factor 0.52)
Norm Power: 156
VI: 1.22
Pw:HR: 13.38%
Pa:HR: -38.79%
Distance: 36.719 mi
Elevation Gain: 2095 ft
Elevation Loss: 2162 ft
Grade: -0.0 % (-66 ft)
Min Max Avg
Power: 0 625 128 watts
Heart Rate: 66 131 101 bpm
Cadence: 17 102 64 rpm
Speed: 0 52.1 15.0 mph
Pace 1:09 0:00 4:00 min/mi
Altitude: -136 1265 482 ft
Crank Torque: 0 743 172 lb-in
Friday Sep 9, 2011 #
10 AM
swim 50:00 [3] 1.5 mi (33:20 / mi)
200 w/u
4x100 on 1:35
4x25 x2
2x50 , easy 50
fast 100
easy 50
4x100 on 1:30
4x25 x2 with t-shirt on
2x50, easy 50
fast 100fins
easy 50
don't remember the rest
4x100 on 1:35
4x25 x2
2x50 , easy 50
fast 100
easy 50
4x100 on 1:30
4x25 x2 with t-shirt on
2x50, easy 50
fast 100fins
easy 50
don't remember the rest
Thursday Sep 8, 2011 #
9 AM
bike (moderate bike) 2:52:00 [3] 55.47 mi (19.4 mph) +1656ft
ahr:130 max:151
starting to slowly get back in the rhythm of things. I went out and rode a little later in the heat and was double wrapped for the ride. it was hot!
Entire workout (183 watts):
Duration: 2:52:14 (3:11:05)
Work: 1890 kJ
TSS: 124.8 (intensity factor 0.66)
Norm Power: 198
VI: 1.08
Pw:HR: 1.05%
Pa:HR: 4.57%
Distance: 55.466 mi
Elevation Gain: 1656 ft
Elevation Loss: 1645 ft
Grade: 0.0 % (10 ft)
Min Max Avg
Power: 0 486 183 watts
Heart Rate: 42 151 130 bpm
Cadence: 13 143 74 rpm
Speed: 0 44.9 19.3 mph
Pace 1:20 0:00 3:07 min/mi
Altitude: -15 493 187 ft
Crank Torque: 0 645 209 lb-in
Entire workout (183 watts):
Duration: 2:52:14 (3:11:05)
Work: 1890 kJ
TSS: 124.8 (intensity factor 0.66)
Norm Power: 198
VI: 1.08
Pw:HR: 1.05%
Pa:HR: 4.57%
Distance: 55.466 mi
Elevation Gain: 1656 ft
Elevation Loss: 1645 ft
Grade: 0.0 % (10 ft)
Min Max Avg
Power: 0 486 183 watts
Heart Rate: 42 151 130 bpm
Cadence: 13 143 74 rpm
Speed: 0 44.9 19.3 mph
Pace 1:20 0:00 3:07 min/mi
Altitude: -15 493 187 ft
Crank Torque: 0 645 209 lb-in
9 PM
weights 1:00:00 [3]
weights, core and stretching
Wednesday Sep 7, 2011 #
8 AM
run (easy run) 45:00 [3] 4.75 mi (9:28 / mi)
easy run testing out hammy it is feeling better.
10 AM
swim 1:00:00 [3] 1.9 mi (31:35 / mi)
200 w/u
4x100 on 1:45
3x100 on 1:35
300
4x100 on 1:45
3x100 on 1:35
400
400
200
2x100
3x50
4x100 on 1:45
3x100 on 1:35
300
4x100 on 1:45
3x100 on 1:35
400
400
200
2x100
3x50
Tuesday Sep 6, 2011 #
9 AM
bike (easy recovery bike) 1:11:00 [2] 20.37 mi (17.2 mph) +482ft
ahr:112 max:128
easy ride
Entire workout (139 watts):
Duration: 1:11:39 (1:12:06)
Work: 595 kJ
TSS: 31.7 (intensity factor 0.515)
Norm Power: 155
VI: 1.12
Pw:HR: 0.87%
Pa:HR: 0.15%
Distance: 20.636 mi
Elevation Gain: 482 ft
Elevation Loss: 457 ft
Grade: 0.0 % (22 ft)
Min Max Avg
Power: 0 347 139 watts
Heart Rate: 78 128 112 bpm
Cadence: 16 86 67 rpm
Speed: 0 35.1 17.3 mph
Pace 1:43 0:00 3:29 min/mi
Altitude: -7 52 18 ft
Crank Torque: 0 553 173 lb-in
Entire workout (139 watts):
Duration: 1:11:39 (1:12:06)
Work: 595 kJ
TSS: 31.7 (intensity factor 0.515)
Norm Power: 155
VI: 1.12
Pw:HR: 0.87%
Pa:HR: 0.15%
Distance: 20.636 mi
Elevation Gain: 482 ft
Elevation Loss: 457 ft
Grade: 0.0 % (22 ft)
Min Max Avg
Power: 0 347 139 watts
Heart Rate: 78 128 112 bpm
Cadence: 16 86 67 rpm
Speed: 0 35.1 17.3 mph
Pace 1:43 0:00 3:29 min/mi
Altitude: -7 52 18 ft
Crank Torque: 0 553 173 lb-in
Monday Sep 5, 2011 #
10 AM
run (easy recovery run) 25:00 [2] 2.5 mi (10:00 / mi)
easy run just testing out the hammy it felt better after about 6min or so.