Training Log Archive: artsosaIn the 7 days ending Oct 23, 2011:
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Sunday Oct 23, 2011 #
11 AM
run 1:02:00 [3] 7.06 mi (8:47 / mi) +66ft 8:42 / mi
ahr:136 max:145
my first real run. I took it easy and just ran relaxed with probably not try to run any harder for at least another week if not two.
Saturday Oct 22, 2011 #
12 PM
bike (moderate bike) 2:19:00 [3] 41.29 mi (17.8 mph)
ahr:133 max:156
riding is getting a little easier. Watts are coming little by little and Hr is not drifting as much. I probably still need a few more weeks.
Entire workout (174 watts):
Duration: 2:19:00 (2:24:15)
Work: 1447 kJ
TSS: 91.9 (intensity factor 0.63)
Norm Power: 189
VI: 1.09
Pw:HR: 10.37%
Pa:HR: 11.26%
Distance: 41.286 mi
Min Max Avg
Power: 0 603 174 watts
Heart Rate: 39 156 133 bpm
Cadence: 30 244 81 rpm
Speed: 2.2 30 18.0 mph
Pace 2:00 26:49 3:20 min/mi
Crank Torque: 0 729 188 lb-in
Entire workout (174 watts):
Duration: 2:19:00 (2:24:15)
Work: 1447 kJ
TSS: 91.9 (intensity factor 0.63)
Norm Power: 189
VI: 1.09
Pw:HR: 10.37%
Pa:HR: 11.26%
Distance: 41.286 mi
Min Max Avg
Power: 0 603 174 watts
Heart Rate: 39 156 133 bpm
Cadence: 30 244 81 rpm
Speed: 2.2 30 18.0 mph
Pace 2:00 26:49 3:20 min/mi
Crank Torque: 0 729 188 lb-in
Friday Oct 21, 2011 #
8 AM
swim 35:00 [3] 1.0 mi (35:00 / mi)
easy swim at 24hr fitness mostly drills.
Thursday Oct 20, 2011 #
10 AM
bike (moderate bike) 1:42:00 [3] 30.95 mi (18.2 mph)
ahr:132 max:152
moderate bike, started feeling a little better after about 30min or so.
Entire workout (173 watts):
Duration: 1:42:43 (1:45:43)
Work: 1068 kJ
TSS: 66.1 (intensity factor 0.621)
Norm Power: 186
VI: 1.07
Pw:HR: -0.55%
Pa:HR: -8.79%
Distance: 30.951 mi
Min Max Avg
Power: 0 407 173 watts
Heart Rate: 96 152 132 bpm
Cadence: 29 244 75 rpm
Speed: 2.6 27.8 18.2 mph
Pace 2:10 22:59 3:18 min/mi
Crank Torque: 0 645 203 lb-in
Entire workout (173 watts):
Duration: 1:42:43 (1:45:43)
Work: 1068 kJ
TSS: 66.1 (intensity factor 0.621)
Norm Power: 186
VI: 1.07
Pw:HR: -0.55%
Pa:HR: -8.79%
Distance: 30.951 mi
Min Max Avg
Power: 0 407 173 watts
Heart Rate: 96 152 132 bpm
Cadence: 29 244 75 rpm
Speed: 2.6 27.8 18.2 mph
Pace 2:10 22:59 3:18 min/mi
Crank Torque: 0 645 203 lb-in
Wednesday Oct 19, 2011 #
8 AM
swim 40:00 [3] 1.0 mi (40:01 / mi)
swam a little more but just did mostly drills. the drills seem to be helping my swimming.
9 PM
run 30:00 [3] 3.5 mi (8:34 / mi)
easy run on the treadmill first run since Kona started easy and slowly increased the pace but kept it mello. No HR data.
Tuesday Oct 18, 2011 #
9 AM
bike 1:27:00 [3] 23.3 mi (16.1 mph)
just an easy ride. Went to drop off my car to get serviced and rode to Cyclewerks and hung out then rode back to pick up my car
Monday Oct 17, 2011 #
8 AM
swim 30:00 [3] 1.0 mi (30:00 / mi)
easy swim doing mostly drills