Training Log Archive: artsosa

blew off the lifting today. as this was my biggest training day since Kona. I don't want to hit the gym and over do it.

Swam with Chad
1,600 WU
6 x 300 with 20" rest (solid)
Did some band work for the first time and then finished with the 100's with chad
some pulling and fins and paddles.

Then we hit the bike. I wasn't looking forward to this as I wasn't sure I could even grab Chad's wheel. to my surprise I was able to grab his wheel the entire ride, well except for some parts of Silverado. We went Out through Laguna, Santiago, and Silverado canyons. Pretty much had a head wind all day. I was very happy with this ride as I pretty much ran 19 miles the day before.

Entire workout (194 watts):
Duration: 4:22:44 (4:59:30)
Work: 3063 kJ
TSS: 245.9 (intensity factor 0.749)
Norm Power: 225
VI: 1.16
Pw:HR: 10.16%
Pa:HR: -5.49%
Distance: 82.425 mi
Min Max Avg
Power: 0 650 194 watts
Heart Rate: 19 170 137 bpm
Cadence: 29 236 84 rpm
Speed: 2.3 37.5 19.4 mph
Pace 1:36 26:06 3:06 min/mi
Crank Torque: 0 1073 201 lb-in

I felt really good on this transition run, never thought I was pushing it just running smooth, no data. got time and distance from Chad. I thought I was running pretty good, but Chad just disappeared. Well I was running well he was just running sub 6min pace.we had a tailwind at first but a nice headwind to finish up with, plus some little climbs just to sting the legs a bit!

run started off really slow. Legs felt tight and it was cold and really windy. Saw Carrie out there riding her bike. Hit the turn around and it was on. I came back in the low 7's.

just trying to get some more time in on the run so that when I start the volume up next week it won't be such a big shock. I am not worried about the bike and swim volume injuring me.

24hr fitness

4x200SKPS

4x200 as swim, kick every other length fast, pull last length fast, free last length fast

4x200 as fins & paddles, fins, buoy, free(all with last length fast)

easy 50

4x50 on 1min

easy 50

4x50 on 1min fins

easy 50

2x50 on 1min buoy

easy 50

300 c/d

Wow what a difference. I was feeling tired last night and I had to drop off my bike at Cyclewerks this morning. So instead of lifting last night I decided to do an easy bike ride last night. I have been doing the tempo and long runs the morning after I lift and I lift at night. So needless to say my legs have been really tired on those days. Well not today. I felt great on the run. The accelerations were feeling really good. I was able to hold a faster pace for longer. Although I still felt my legs at first probably from biking the last 4 days in a row. I did end up loosening up at about the 3 to 4 mile mark. Then it was on.

I am sure I will be weaker to night when I lift.

4X200 SKPS(X2)

6X400 AS PULL & FREE

250 C/D

easy ride. switched the days around and just did an easy ride, will try to lift tomorrow. I had to stay at work late tonight. going to try to get some training in these next few days even though I will probably be working really late.

run went ok. I had a little snack before I headed out and then had a gel at the turn around. it seemed to work as I didn't fade.

well I weighed myself today and I weighed in at 2lbs more than last week. I don't think I am any fatter and actually think I am still leaning up. But the scale doesn't lie. I guess I ate too much on my cheat day(Easter) had too many sweets and probably gained some good water weight from loading up on glycogen. Oh well it is what it is. I am going to do it again on Sunday as that is going to be the day we celebrate my grandpa and my birthday. I did weigh myself after eating a little as well so maybe some of it was having some food and drink before weighing in as I thought I would weigh less than last week.

C • Only weigh yourself after d... 2

well it is confirmed my CT is all over the place sometimes it read high and others low. Today it was about 50W too low. I have been riding with the PT wheel on and the watts are never even close.

well at least the swim went well today. funny how that works, I didn't have much of a ride/workout yesterday and I felt rested this morning.

24hr fitness. couldn't believe it I had to wait around for a lane to open up.

4x200SKPS x3

100

4x200 as pull, free, pull, free

200 c/d

easy ride on R3,
RD still acting up.