Training Log Archive: artsosa

rode with Katie this morning. It was raining but we decided to ride. Kind of cold as well. took me about 30min to warm up then felt a little better. Took a long time to get to the turn around so I came back much faster and let the HR drift. I was running late for church. Was pretty happy that I was able to hold higher watts coming back even though the HR was elevated. HR is still drifting but not as much and not as fast. Did some slow cadence big gear work during the ride. My legs are feeling it. AVG HR was where it should be but in reality going out was easy and coming back was more like a hard tempo ride.

I am getting back into the training mode! not just going through the motions. Well I think I am still just going through the motions on the swim so I am going to have to try and fix that.



Entire workout (180 watts):
Duration: 3:06:33 (3:12:00)
Work: 2013 kJ
TSS: 152.3 (intensity factor 0.7)
Norm Power: 210
VI: 1.17
Pw:HR: 1.28%
Pa:HR: -8.45%
Distance: 54.921 mi
Min Max Avg
Power: 0 539 180 watts
Heart Rate: 79 174 140 bpm
Cadence: 29 244 80 rpm
Speed: 2.3 31.7 17.8 mph
Pace 1:54 26:06 3:22 min/mi
Crank Torque: 0 733 197 lb-in

first real morning run. It felt good. It was cold in the morning but this is perhaps the first time that I felt really good running since Kona. I wasn't running fast but it felt effortless so I am happy about that. I have noticed that when it is really cold that the Garmin HR strap reads really high. It was up in the 170's as soon as I started running and then it went into the 200s but on the way back it was working correctly(once it warmed up a little more or once the strap was a little warmer). All in all the fitness is coming back.

C • race plans? 2

24hr fitness

4x400 SKPS

4x200 SKPS

100 w/d

weights, stretching and core, did some kettle bells and used the TRX for the first time.

felt a little better today on the run. But right side of chest and back is still bothering me when I take in deep breaths. Kind of like it I bruised or fractured my ribs. Not sure if this happened when I went down on the MTB. but I just really noticed it Sunday the 8th when I went for a ride. I will give it another week to see if it starts feeling better if not got to go get it checked out.

Started off running nice and easy to warm up and then settled in at sub 7:30 pace for about 40min or so end then increased the pace every 1/4 mile until I got to about 6:40 pace or around there and then cooled off.

24 hr fitness

4x400 SKPS

400x3 as pull, free, pull

200 w/d

moderate run. HR still drifted but not as much as expected.

Well CT is now working all it was was the cable. I decided to ride it in training mode or whatever it is called when you ride it without the Laptop. warmed it up for 10min calibrated it and then started at 200W for 10min. That didn't seem easy but then I seemed to loosen up a bit and increased it 10W every 10min and finished up at 240W and then warmed down. Legs felt like they were working. HR was not as high as I expected it to be and it didn't seem to drift as much. But man my biking legs are nowhere to be found!

gained one pound in one week of being sick.

24hr fitness

4x400 SKPS

200

400pull, 400 free

200