Training Log Archive: artsosaIn the 7 days ending Feb 12, 2012:
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Sunday Feb 12, 2012 #
9 AM
bike 3:53:00 [3] 68.0 mi (17.5 mph)
rode in the Desert with Max. Super windy. and we pretty much did a loop with nothing but climbing into the wind. Forgot to turn on my computer at the start and then also after the rest stop. got the info from Max. don't know how much we climbed though.
Entire workout (183 watts):
Duration: 3:55:03 (4:18:29)
Work: 2577 kJ
TSS: 185.2 (intensity factor 0.688)
Norm Power: 206
VI: 1.13
Pw:HR: 15.08%
Pa:HR: -16.71%
Distance: 66.97 mi
Min Max Avg
Power: 0 734 183 watts
Heart Rate: 84 174 134 bpm
Cadence: 29 244 80 rpm
Speed: 2.2 44.1 17.4 mph
Pace 1:22 26:49 3:27 min/mi
Crank Torque: 0 1134 198 lb-in
Entire workout (183 watts):
Duration: 3:55:03 (4:18:29)
Work: 2577 kJ
TSS: 185.2 (intensity factor 0.688)
Norm Power: 206
VI: 1.13
Pw:HR: 15.08%
Pa:HR: -16.71%
Distance: 66.97 mi
Min Max Avg
Power: 0 734 183 watts
Heart Rate: 84 174 134 bpm
Cadence: 29 244 80 rpm
Speed: 2.2 44.1 17.4 mph
Pace 1:22 26:49 3:27 min/mi
Crank Torque: 0 1134 198 lb-in
5 PM
run 27:00 [3] 3.5 mi (7:43 / mi)
we kicked back then ate and then rested then went out for an easy run. my right hammy started acting up about 1/4 from the house on the way back. didn't pull it but I felt it.
C • Typo 2
Saturday Feb 11, 2012 #
7 AM
run (long run) 1:27:00 [3] 11.1 mi (7:50 / mi)
long run with pick ups.
Friday Feb 10, 2012 #
7 AM
swim 1:15:00 [3] 2.0 mi (37:30 / mi)
24hr fitness
4x200SKPS
4x400SKPS( the free was smooth, the kick was fast every other length, the pull & free was fast every 4th length)
400 pull & 400 free with every other 50 being fast.
300 c/d
4x200SKPS
4x400SKPS( the free was smooth, the kick was fast every other length, the pull & free was fast every 4th length)
400 pull & 400 free with every other 50 being fast.
300 c/d
9 PM
weights 45:00 [3]
stretching/core/stretch cords 30:00 [3]
Thursday Feb 9, 2012 #
7 AM
run 1:11:00 [3] 9.1 mi (7:48 / mi)
tempo run with some pick ups.
bike (moderate bike) 1:35:00 [3] 32.0 mi (20.2 mph)
moderate ride, w/u then started at 180W and increased it 5W every 5min until 250W and w/d slowly.
Wednesday Feb 8, 2012 #
7 AM
swim 1:20:00 [3] 2.4 mi (33:20 / mi)
24hr fitness
my longest swim since Kona.
4x200SKPS
4x300SKPS
400x4(pull,swim,pull,swim)
300,200,100
my longest swim since Kona.
4x200SKPS
4x300SKPS
400x4(pull,swim,pull,swim)
300,200,100
9 PM
weights 40:00 [3]
just keep getting a little stronger every week.
stretching/core/stretch cords 35:00 [3]
Tuesday Feb 7, 2012 #
7 AM
run (moderate run) 1:20:00 [3] 9.75 mi (8:12 / mi)
ahr:136 max:148 weight:161lbs
just a moderate run nothing special. HR is not drifting as much as it used to but still drifting.
at least the weight keeps coming off.
at least the weight keeps coming off.
9 PM
bike (tempo bike) 1:12:00 [3] 24.0 mi (20.0 mph)
CT w/u for 10min then Calibrate then started at 200W and this time I increased it 10W every 5min. until I hit 300W then did a couple minutes at 320W and then the last min at 360W then warmed it down. I was surprised that 300W didn't feel harder. But I honestly think that pushing Watts on the CT is easier than on my PT. I have also been getting the calibration closer to 3lbs so the tire doesn't slip. Maybe I have to set it even higher. I know when you set it low near 2 to 2.5 the wheel will slip at higher wattage.
Monday Feb 6, 2012 #
7 AM
swim 1:00:00 [3] 1.25 mi (48:00 / mi)
24hr fitness. Went to swim easy and then Greg Bechtold showed up and I think we did more talking that swimming.
4x200 SKPS (x2)
200 pull, 200 free
4x200 SKPS (x2)
200 pull, 200 free