Training Log Archive: artsosa

taper run in Kona, no HR data

The swim felt pretty good today the hundreds were all sub 1:20's without much effort felt great.



200 w/u

5x25(stroke)

5x50(kick)

5x75 IM

5x100 on 1:30 free

16x100 as 4 on 1:40, 4 on 1:35, 4 on 1:30, 4 on 1:25

100 on 1:40 & 3x50 on 1min(fast with paddles) X2

100 w/d

Well the bike didn't start off very well I felt sluggish and tired for the first 1:30 of the ride and then I just started feeling better and finished strong. So I think I will be ready to race next week!

Entire workout (177 watts):
Duration: 2:22:27 (2:38:17)
Work: 1515 kJ
TSS: 113.3 (intensity factor 0.691)
Norm Power: 207
VI: 1.17
Pw:HR: 9.83%
Pa:HR: -20.82%
Distance: 40.753 mi
Min Max Avg
Power: 0 535 177 watts
Heart Rate: 86 178 136 bpm
Cadence: 29 229 75 rpm
Speed: 2.7 35.1 17.5 mph
Pace 1:43 22:27 3:26 min/mi
Crank Torque: 0 797 209 lb-in

some free then drills, 1arm, fulcrum, fist drills, some 50's then some warm down.

just a moderate bike on the road bike with Jeff. kept it mellow. it was weird being on the road bike for the first time in about 6 months or so.



Entire workout (156 watts):

Duration: 3:22:21 (3:59:34)

Work: 1896 kJ

TSS: 107.5 (intensity factor 0.565)

Norm Power: 169

VI: 1.08

Pw:HR: 0.82%

Pa:HR: -5.21%

Distance: 58.779 mi

Min Max Avg

Power: 0 468 156 watts

Heart Rate: 84 146 126 bpm

Cadence: 30 244 77 rpm

Speed: 2.4 26.5 17.5 mph

Pace 2:16 24:46 3:26 min/mi

Crank Torque: 0 785 180 lb-in

moderate run no HR data

day off

24hr fitness swim, Warmup then lots of drills(one arm, fulcrum paddles, fists) then some a bunch of 50's to work on form and cool down.

The bike was a little better today. I guess I am getting my fitness back(more likely I am now recovering from IMC). The power came a little easier today even though I still don't have much High end power. But it seems to be slowly improving this last week.

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

intervals at 280W



Entire workout (168 watts):

Duration: 1:01:43 (1:02:22)

Work: 621 kJ

TSS: 48.5 (intensity factor 0.687)

Norm Power: 206

VI: 1.23

Pw:HR: 0.51%

Pa:HR: 8.32%

Distance: 18.505 mi

Elevation Gain: 450 ft

Elevation Loss: 456 ft

Grade: -0.0 % (-10 ft)

Min Max Avg

Power: 0 416 168 watts

Heart Rate: 51 170 127 bpm

Cadence: 16 134 74 rpm

Speed: 0.3 46.5 17.9 mph

Pace 1:17 193:07 3:21 min/mi

Altitude: -41 21 -12 ft

Crank Torque: 0 475 188 lb-in

decided not to go to the track for the workout and changed it up. It was supposed to be a main set of 4K run straights job curbs. I warmed up and then did 1min on and 1off for 20min 6:40 on and 7:18 to 7:13 off. then just held it at 7:13 for a while and slowly dropped it down. Run is feeling better.

rest day taper has begun