Training Log Archive: artsosa

24hr fitness

200 snorkel

600 pull

4x50 kick

4x50

4x100 on 1min rest

400

4x100 on 1 min rest

300

4x50

300

3x50 kick

3x50

700 snorkel

easy 50

4x50

150 w/d

felt pretty good watts weren't as hard as I thought they would be. Although my legs were feeling a little tight with the higher end watts. I thought my avg HR was pretty good considering the wattage.

Lap 1 (2:22:12.48):
Duration: 2:33:40
Work: 1860 kJ
TSS: 143.8 (intensity factor 0.756)
Norm Power: 227
VI: 1.1
Pw:HR: 2.95%
Pa:HR: 11.04%
Distance: 49.564 mi
Elevation Gain: 1183 ft
Elevation Loss: 1187 ft
Grade: -0.0 % (-3 ft)
Min Max Avg
Power: 0 430 205 watts
Heart Rate: 77 160 139 bpm
Cadence: 17 107 82 rpm
Speed: 0.1 31.5 20.7 mph
Pace 1:54 965:36 2:54 min/mi
Altitude: 167 564 332 ft
Crank Torque: 0 1054 207 lb-in

can't seem to break that 7min pace on my longer runs. I mean I can if I push it but I am just trying to do it at training pace.

24hr fitness

swim went well. but it always does when I am tapering. was very happy with the 100's as I was not pushing to pace too hard and the time was good for me considering that it is a slow pool

600 Snorkel

600 pull

200 kick

easy 50

5x100 went from 1:22 down to 1:17

250 free

Taper ride went well once again. got on the bike and warmed up and then started feeling a little better at the 30min mark and even better after about 1hr or so. last hour was the strongest.

I still don't know what is up with the 705 and the watts. the KJ indicate a much higher average and then the display shows a faster average and I down load it and the average is lower on both speed and watts. must be all the auto pause but that is fine. it doesn't do that when I race since I don't stop.



Lap 1 (3:25:46.00):

Duration: 3:49:47

Work: 2645 kJ

TSS: 206.4 (intensity factor 0.759)

Norm Power: 228

VI: 1.11

Pw:HR: -4.4%

Pa:HR: 0.48%

Distance: 68.774 mi

Elevation Gain: 2044 ft

Elevation Loss: 2076 ft

Grade: -0.0 % (-32 ft)

Min Max Avg

Power: 0 492 205 watts

Heart Rate: 76 161 136 bpm

Cadence: 15 108 83 rpm

Speed: 0 37.6 19.7 mph

Pace 1:36 0:00 3:02 min/mi

Altitude: -62 777 163 ft

Crank Torque: 0 1447 207 lb-in

day off

200 w/u 10x50 on 1min
15x100 as 2 on 10sec rest and 1 on 45sec rest
6x50 on 1 min
2x50 easy
200 w/d

sped bike was 4x15 sec p/u 3x5min on 2min rest and then another 4x15sec p/u



started at 300W and build up to 320W all in the aero position. Felt much better on the last one and could have gone harder.



don't know where that 1:14 came from I think that is from total time including stops. The actual computer time only read 1:09 with the auto pause.

Lap 1 (1:09:41.12):

Duration: 1:14:22
Work: 746 kJ
TSS: 71.8 (intensity factor 0.779)
Norm Power: 234
VI: 1.34
Pw:HR: -1.85%
Pa:HR: 12.17%
Distance: 20.021 mi
Elevation Gain: 529 ft
Elevation Loss: 511 ft
Grade: 0.0 % (17 ft)
Min Max Avg
Power: 0 581 175 watts
Heart Rate: 68 174 124 bpm
Cadence: 17 125 79 rpm
Speed: 0 33.8 17.6 mph
Pace 1:47 0:00 3:25 min/mi
Altitude: 99 186 135 ft
Crank Torque: 0 614 172 lb-in

SPEED RUN TAPER EDITION

C • Oh Snap! It is exciting to... 4

day off.

600 w/u 20x50 3x500 pull 10x75 6x50 150 c/d