Training Log Archive: artsosa

Rode from home to Santiago Cyn to Cooks then up Modjeska and then Silverado and home. I was able to big ring the entire ride a little easier than a few weeks ago did it all seated. Well everything except Modjeska, although Modjeska didn't seem as hard and I was able to keep the HR in check the entire climb. I think that if I get in better shape and continue to lean up that I will be able to big ring it. Legs were feeling tired from the beginning but I was happy with the effort and the AVG. Watts since the HR was always in check except for the few accelerations that I did. I still managed to hit 1100W at the 4hr mark on one of the accelerations. Fitness is coming along. Also the ride didn't seem that long. Love getting back into shape!



Entire workout (185 watts):
Duration: 4:33:52 (4:54:02)
Work: 3048 kJ
TSS: 232.4 (intensity factor 0.714)
Norm Power: 214
VI: 1.15
Pw:HR: -0.92%
Pa:HR: -10.15%
Distance: 78.772 mi
Min Max Avg
Power: 0 1100 185 watts
Heart Rate: 30 164 135 bpm
Cadence: 29 236 74 rpm
Speed: 2.3 36.2 17.6 mph
Pace 1:39 26:06 3:25 min/mi
Crank Torque: 0 1016 221 lb-in

C • nice work! How many lbs do ... 6

transition run went well

long run this morning started running a little earlier and went a little longer. legs felt a little sore and tired. I went heavier on the Squats and Stiff Legged deadlifts last night. Even though the legs were tired I thought I ran well. the running is improving. week by week. Did some accelerations on the way back.

200 w/u
4x400 as swim,pull, swim, pull
2x100
2x50
150cd

24hr fitness

4x200SKPS

4x200SKPS with kick fast every other length, on pull and last free last 25 fast

4x200 as fins & paddles, fins, bouy, free,

4x50 free fast on 1 min came in at about :37

easy 50

4x50 fast on 1 min came in at about :38

easy 50

everything as alternate breathing except last 25's

6x25 as fast and easy, came in at :15

14x25 w/fins as fast and easy, came in at :13

easy 200

used the battle ropes for the first time

well HR strap was not working today. I had a really good run this morning but perhaps I was running a little harder/faster since I didn't have the HR monitor working. All in all I felt really good on the run today. Did some pick ups on the way back.

CT ride started at 160W and increased it 5W every 5min until 250 and then w/d.

24HR

Well the swim didn't start off too great. I felt tired. But I seemed to have settled in. I was able to hold 1:30 pace for the last 400 Free that was just under the 5K mark. I thought I was falling apart but I guess not as much as I thought/felt. I am pretty happy with that time because I did the entire workout doing bilateral breathing. I know on some earlier sets I was holding 1:25's for the sets. I just don't have the endurance to swim long. But he swim is slowly coming back.



4X200SKPS(X2)

8X400(AS PULL AND THEN FREE)

2X100

4X50 C/D

still getting stronger!

dropped a 1KG in one week hopefully I can keep leaning up.

CT w/u then started at 200W and increased it 10W every 5min until 320W. These were real watts. I finally felt like I was working right from the get go. I think I figured out what was wrong. I was warming up the CT with too slow a speed(in my easiest gear). I think it wasn't spinning fast enough and not creating enough heat/friction to properly calibrate. Well I geared up a few gears and problem solved. Now it seems that the watts are actually harder than on the road.

24HR

4x200(SKPS)x4

250 c/d

CT easy ride just rode at 160W