Training Log Archive: artsosaIn the 7 days ending Dec 4, 2011:
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Friday Dec 2, 2011 #
12 PM
swim 1:00:00 [3] 1.6 mi (37:30 / mi)
Santa Ana YMCA
This was only the 2nd true masters swim workout since Kona. I was really feeling my back and some shoulders. I was concentrating on catching and form. Funny how things just click after doing some drills and some pulling. That got my rotation going and I started swimming much faster and smoother. I just have to remember to use the core muscles to catch/pull. Also I think that doing all hte kicking was helped me with my weak kick and it seems to have elevated my legs a bit. as I feel my hips are now higher in the water.
they didn't have it set up as Long Course today because of Water Polo.
the warm up was 500 yards and then everybody went to go play water polo. I kept swimming another 250 and then Jessica said she actually had a workout so I did the workout along with a few others that wanted to do lap swimming.
SCY
750 w/u from above was free, kicking and drills.
12x25 as kick,drill, build
200pull on 3min + 2x50 free on 1min(x3)
100build on 1:45 + 4x25 fast on :45(x3) was coming in at :15 & :16 sec. was very happy with that.
200 w/d
This was only the 2nd true masters swim workout since Kona. I was really feeling my back and some shoulders. I was concentrating on catching and form. Funny how things just click after doing some drills and some pulling. That got my rotation going and I started swimming much faster and smoother. I just have to remember to use the core muscles to catch/pull. Also I think that doing all hte kicking was helped me with my weak kick and it seems to have elevated my legs a bit. as I feel my hips are now higher in the water.
they didn't have it set up as Long Course today because of Water Polo.
the warm up was 500 yards and then everybody went to go play water polo. I kept swimming another 250 and then Jessica said she actually had a workout so I did the workout along with a few others that wanted to do lap swimming.
SCY
750 w/u from above was free, kicking and drills.
12x25 as kick,drill, build
200pull on 3min + 2x50 free on 1min(x3)
100build on 1:45 + 4x25 fast on :45(x3) was coming in at :15 & :16 sec. was very happy with that.
200 w/d
Thursday Dec 1, 2011 #
10 AM
bike (tempo bike) 57:00 [4] 18.19 mi (19.1 mph) +371ft
ahr:142 max:183
just a ride with pickups.
Well today I had a short little time to workout out. I was waiting for the guys to come install the blinds and shutters at my house. They were supposed to show up by 9am. Well one guy showed up only about 20min late but the other guy showed up about 1hr+ late. I asked if I had to wait for him or if he needed me home he said no so I went for a quick ride. Told him I would be back in about an hour he said perfect.
Well this was my first ride from the house. It is nice! I can now finally ride from my house without too much fear as there are bike lanes.
Hit the river trail and since it was going to be a short ride did some more unstructured intervals. headed to Beach and PCH and turned around. When I turned around I hit it again caught a light and then noticed a guy pulled up behind me a bit later. I recognized him, think his name is Alberto not sure. He used to ride for Cyclewerks and is now on some other team. He is supposed to be really fast and probably going to ride in Europe next year. So he runs the light and as soon as it turns green I hop on it. catch him and then get on the trail. once on the trail I hit it and I know he is on my wheel. So I am going hard for about 2 miles or so until the bridge and then he passes me on the bridge, I am really breathing hard. He passes me and makes sure he is not breathing hard at all. Cross the bridge get on the trail again and I hit it again. Only this time Harder, I pass him and he grabs my wheel. (I actually wanted him to go around me and pull so that I could go even faster). I mean I am now going full gas doing about 28mph and peaking at just under 30mph. The HR is creeping up but I am holding it. So as I get close to my exit I tell him I that I am turning. At this point I had slowed down to about 26mph. He comes around me and stomps on it and takes off, not even breathing hard! That guy is fast!
Funny thing is that My Hr is really drifting right now, but the higher HR and the Higher Watts don't seem as uncomfortable as they used to. A few more weeks of this and I think I will give Como St. a shot sometime in January. And maybe try to hit that Velo 605 ride as well.
Lap 1 (0:57:31.60):
Duration: 57:30 (1:08:02)
Work: 612 kJ
TSS: 54.8 (intensity factor 0.761)
Norm Power: 228
VI: 1.27
Pw:HR: 6.81%
Pa:HR: 4.09%
Distance: 18.188 mi
Elevation Gain: 323 ft
Elevation Loss: 371 ft
Grade: -0.1 % (-49 ft)
Min Max Avg
Power: 0 441 180 watts
Heart Rate: 83 183 142 bpm
Cadence: 18 114 78 rpm
Speed: 0 35.2 18.8 mph
Pace 1:42 0:00 3:11 min/mi
Altitude: -73 3 -42 ft
Crank Torque: 0 594 194 lb-in
Well today I had a short little time to workout out. I was waiting for the guys to come install the blinds and shutters at my house. They were supposed to show up by 9am. Well one guy showed up only about 20min late but the other guy showed up about 1hr+ late. I asked if I had to wait for him or if he needed me home he said no so I went for a quick ride. Told him I would be back in about an hour he said perfect.
Well this was my first ride from the house. It is nice! I can now finally ride from my house without too much fear as there are bike lanes.
Hit the river trail and since it was going to be a short ride did some more unstructured intervals. headed to Beach and PCH and turned around. When I turned around I hit it again caught a light and then noticed a guy pulled up behind me a bit later. I recognized him, think his name is Alberto not sure. He used to ride for Cyclewerks and is now on some other team. He is supposed to be really fast and probably going to ride in Europe next year. So he runs the light and as soon as it turns green I hop on it. catch him and then get on the trail. once on the trail I hit it and I know he is on my wheel. So I am going hard for about 2 miles or so until the bridge and then he passes me on the bridge, I am really breathing hard. He passes me and makes sure he is not breathing hard at all. Cross the bridge get on the trail again and I hit it again. Only this time Harder, I pass him and he grabs my wheel. (I actually wanted him to go around me and pull so that I could go even faster). I mean I am now going full gas doing about 28mph and peaking at just under 30mph. The HR is creeping up but I am holding it. So as I get close to my exit I tell him I that I am turning. At this point I had slowed down to about 26mph. He comes around me and stomps on it and takes off, not even breathing hard! That guy is fast!
Funny thing is that My Hr is really drifting right now, but the higher HR and the Higher Watts don't seem as uncomfortable as they used to. A few more weeks of this and I think I will give Como St. a shot sometime in January. And maybe try to hit that Velo 605 ride as well.
Lap 1 (0:57:31.60):
Duration: 57:30 (1:08:02)
Work: 612 kJ
TSS: 54.8 (intensity factor 0.761)
Norm Power: 228
VI: 1.27
Pw:HR: 6.81%
Pa:HR: 4.09%
Distance: 18.188 mi
Elevation Gain: 323 ft
Elevation Loss: 371 ft
Grade: -0.1 % (-49 ft)
Min Max Avg
Power: 0 441 180 watts
Heart Rate: 83 183 142 bpm
Cadence: 18 114 78 rpm
Speed: 0 35.2 18.8 mph
Pace 1:42 0:00 3:11 min/mi
Altitude: -73 3 -42 ft
Crank Torque: 0 594 194 lb-in
Wednesday Nov 30, 2011 #
8 AM
swim 50:00 [3] 1.4 mi (35:43 / mi)
24hr fitness gym
4x400 SKPS
2x200 SKPS
4x400 SKPS
2x200 SKPS
9 PM
run (moderate run) 1:00:00 [3] 7.0 mi (8:34 / mi)
ahr:130 max:136
just testing out the calf
Tuesday Nov 29, 2011 #
10 AM
bike (tempo bike) 50:00 [4] 16.61 mi (19.9 mph) +503ft
ahr:148 max:173
just a quick ride with some pickups, maybe short intervals if you want to call it that. nothing structured. I still in he moving process and have to wait at home for deliveries.
Lap 1 (0:50:33.57):
Duration: 50:33
Work: 620 kJ
TSS: 54.1 (intensity factor 0.802)
Norm Power: 240
VI: 1.18
Pw:HR: 0.22%
Pa:HR: -4.72%
Distance: 16.608 mi
Elevation Gain: 503 ft
Elevation Loss: 493 ft
Grade: 0.0 % (7 ft)
Min Max Avg
Power: 0 659 204 watts
Heart Rate: 88 173 148 bpm
Cadence: 15 104 80 rpm
Speed: 0 35.4 19.7 mph
Pace 1:42 0:00 3:03 min/mi
Altitude: 0 135 64 ft
Crank Torque: 0 674 216 lb-in
I was going to run this morning but my right calf is still feeling sore/strained from that Motorway Trail run. So maybe tonight if not I will run tomorrow.
Lap 1 (0:50:33.57):
Duration: 50:33
Work: 620 kJ
TSS: 54.1 (intensity factor 0.802)
Norm Power: 240
VI: 1.18
Pw:HR: 0.22%
Pa:HR: -4.72%
Distance: 16.608 mi
Elevation Gain: 503 ft
Elevation Loss: 493 ft
Grade: 0.0 % (7 ft)
Min Max Avg
Power: 0 659 204 watts
Heart Rate: 88 173 148 bpm
Cadence: 15 104 80 rpm
Speed: 0 35.4 19.7 mph
Pace 1:42 0:00 3:03 min/mi
Altitude: 0 135 64 ft
Crank Torque: 0 674 216 lb-in
I was going to run this morning but my right calf is still feeling sore/strained from that Motorway Trail run. So maybe tonight if not I will run tomorrow.
Monday Nov 28, 2011 #
8 AM
swim 50:00 [3] 1.4 mi (35:43 / mi)
24hr fitness gym
4x200 SKPS
4x100 SKPS
4x200 SKPS
4x100 SKPS