Training Log Archive: artsosa

woke up and was surprised that my legs were not as sore and tired as I thought they would be after yesterdays ride. probably because it was a lot shorter ride than normal. decided to go do El Moro. was just cruising not trying to push it. I did feel the legs on all the steep climbs(Big Bend). But all in all felt good out there on the run.

weights, core and stretching

back bay club swim with Chad and Kurt

something like this (more or less)

600 w/u

250 1arm drills (arm out)

250 free

250 1arm drills(arm at side)

250 free

250 fists

250 free

400free

Rode with Chad and Kurt after the swim left from Chad's house. The ride didn't go well from the start. I immediately felt I was not back to form. The hills felt hard and the HR is drifting a little too much. Kurt was going to do a Tempo ride and only ride 2hrs. Chad was riding 6+hrs. I had a 5hr ride. I was pretty much getting dropped on all the longer climbs. Legs just felt fatigued. I am surely I will feel a little better next week. I just need a little more time to recover from Canada. I thought I felt fine until I had to put some watts down the on the climbs and there was no answer!

Entire workout (188 watts):
Duration: 4:45:13 (5:30:22)
Work: 3191 kJ
TSS: 235.4 (intensity factor 0.707)
Norm Power: 212
VI: 1.13
Pw:HR: 7.57%
Pa:HR: -1.89%
Distance: 90.119 mi
Elevation Gain: 4862 ft
Elevation Loss: 4904 ft
Grade: -0.0 % (-41 ft)
Min Max Avg
Power: 0 540 188 watts
Heart Rate: 75 164 133 bpm
Cadence: 15 158 79 rpm
Speed: 0 68.8 18.9 mph
Pace 0:52 0:00 3:10 min/mi
Altitude: -103 1698 420 ft
Crank Torque: 0 681 204 lb-in

Transition run felt good at first until I hit the turn around and realized that I was running slightly down hill with a Tail Wind! But all in all it went well. I was pretty much double wrapped on the bike and run and even though it was not warm at all I did end up sweating alot on the bike and the run.

started off easy and kept increasing the speed. Settled in at sub 7 for just over a mile before I started to back it down.

fast friday

no warmup and no cool down was trying to keep it an easier workout today.

the swim is really coming along after the tips Max gave me on Wednesday about holding the arm out too long. doing too much catchup and pausing on the stroke.

6x 25kick,25free,25 stroke

6x50kick,100 swim

end all 25's with pulling yourself out of pool

on :40sec

8x25 easy 50

6x25 easy 50

4x25 easy 50

2x25 easy 50

Avg Pwr: 184 Max Pwr: 427 yPower: 199 Score: 138 Factor: 1.08 Cad: 76
8:30 AM

moderate bike





bike is feeling a little better. The Hr is still drifting a little and it was definitely drifting more as I approached the 3hr mark.



Entire workout (184 watts):

Duration: 3:08:57 (3:36:47)

Work: 2076 kJ

TSS: 138.6 (intensity factor 0.665)

Norm Power: 199

VI: 1.08

Pw:HR: -3.24%

Pa:HR: -4.73%

Distance: 60.296 mi

Elevation Gain: 1779 ft

Elevation Loss: 1791 ft

Grade: -0.0 % (-2 ft)

Min Max Avg

Power: 0 427 184 watts

Heart Rate: 86 154 131 bpm

Cadence: 16 114 76 rpm

Speed: 0 52.6 19.1 mph

Pace 1:08 0:00 3:08 min/mi

Altitude: -45 451 147 ft

Crank Torque: 0 642 206 lb-in

weights, stretching and core

200 w/u

75free + 25 stroke 10sec rest then 50 kick(25 left,right) (x4)

Max told me I was holding the arm out too long to start catching earlier, this really helped out.

12x50 on :45 was doing this with breathing every 3 to 5 strokes

6x100 on 1:30 breathing every 3 to 5 strokes

2x300 on 4:30 alternate breathing

600 alternate breathing



then Kim gave me a set that I really liked: the following set is not yard but pool lengths and you rest 10sec after each. pretty cool I started off drafting off of Rich Pfeiffer since he had pulling gear on. He told me to practice my drafting. It is supposed to give you your mile time.

11,10,9,8,7,6,5,4,3,2,1

5x50

Avg Pwr: 181 Max Pwr: 508 yPower: 198 Score: 65 Factor: 1.09 Cad: 74
9:00 AM

supposed to be more of a tempo ride but kind of backed it down a bit.

went out on the ride and Hr is setting in now and not drifting as easy. But it is still drifting at a little lower watts than it should be. Took be about 30min before I felt my legs were loose. Then after that I just rode with Jeff back to the beach and back to my car. All in all I am feeling better on the bike.



the quarq stopped registering watts and cadence so I am pretty sure the battery died in the powermeter. I will replace it. all the other data kept working on the garmin. When I would get next to Jeff I would pick up his data. So pretty sure the battery change will fix it.



Entire workout (181 watts):

Duration: 1:40:28 (3:02:15)

Work: 989 kJ

TSS: 65.9 (intensity factor 0.659)

Norm Power: 198

VI: 1.09

Pw:HR: 6.94%

Pa:HR: 1.46%

Distance: 32.113 mi

Elevation Gain: 842 ft

Elevation Loss: 855 ft

Grade: -0.0 % (-12 ft)

Min Max Avg

Power: 0 508 181 watts

Heart Rate: 78 151 130 bpm

Cadence: 15 104 74 rpm

Speed: 0 35.4 19.1 mph

Pace 1:42 0:00 3:08 min/mi

Altitude: -51 168 43 ft

Crank Torque: 0 660 206 lb-in

100 w/u

75 + 25 (X8) 75's on 1:15,1:10,1:05,1min. 25's on :30sec fast

125 + 25(x8) 125's on 2:10, 2:00, 1:50 25's on :30sec fast

175 + 25(x6) 175's on 2:40 pulling (x4) and free on 3:00 25's fast on :30

75x25(x4) 75's on 1:15, 1:10 25's on :30 fast