Training Log Archive: artsosa

finally had a good run. felt pretty good from the get go. I did take enough water on this run and I had some infinit in one of the water bottles.

C • Looooooooooooooooooooooong Run....u ok? 4

Lap 1 (1:41:12.76):
Duration: 1:43:32
Work: 1183 kJ
TSS: 86.6 (intensity factor 0.714)
Norm Power: 214
VI: 1.11
Pw:HR: -5.61%
Pa:HR: 10.77%
Distance: 35.202 mi
Elevation Gain: 768 ft
Elevation Loss: 773 ft
Grade: -0.0 % (-5 ft)
Min Max Avg
Power: 0 454 193 watts
Heart Rate: 84 158 136 bpm
Cadence: 16 112 85 rpm
Speed: 0.1 34.2 20.3 mph
Pace 1:45 482:48 2:57 min/mi
Altitude: 41 277 129 ft
Crank Torque: 0 842 189 lb-in

don't remember the entire workout I think I am missing a few sets

this was at Soka long course Meters

200 w/u

3x300

400

9x100

400 pull

Well rode with Slate, Mo and Fabian and Minerva. The two ITU Junior Kids, they are the real deal. Fabian just won the Jr. Pan Pac Championship race in Canada. He is only racing sprints so it was a long ride for him. After he blew up I left him and slate ride together as I hit some hard intervals and then tried to blow up so that I could soft pedal back home with them. Computer was off for some time before I noticed it so time and distance is guesstimate.

wow this is the first time that I feel like I got a real swim workout when not swimming at Nova.



200 w/u

the following with the snorkel

2x50, 100

2x100, 200

2x150, 300

2x200, 400

the rest with fins.

600

2x200, 400

2x100, 200

2x50, 100

speed run 3 mile warm up then some accelerations and 2x5min at 5:49 pace(last one was a full mile) then recover and held sub 7min mile for about 2 miles and c/d

moderate bike part 2 started off with leg feeling really tired from the speed run. had to stop on the bike and have a power bar and then I felt much better towards the 2nd half of the ride I was feeling much better.

Lap 1 (1:08:05.55):
Duration: 1:14:36
Work: 654 kJ
TSS: 44.8 (intensity factor 0.612)
Norm Power: 184
VI: 1.21
Pw:HR: 0.96%
Pa:HR: -5.23%
Distance: 20.4 mi
Elevation Gain: 389 ft
Elevation Loss: 410 ft
Grade: -0.0 % (-20 ft)
Min Max Avg
Power: 0 550 152 watts
Heart Rate: 84 159 125 bpm
Cadence: 18 109 79 rpm
Speed: 0 34 16.9 mph
Pace 1:46 0:00 3:33 min/mi
Altitude: 52 114 79 ft
Crank Torque: 0 625 158 lb-in

felt my leg really tired at the beginning of the ride at about the 40min mark I stopped had a power bar as I was feeling hungry and I guess I loosened up and got some fuel in me and then I all of a sudden started putting out more power. Ended up riding really strong. was avg 226W for 136bpm I capped my HR at 140 today as well. Getting back into shape.

computer was accidentally off for about 10min or so

Lap 1 (1:40:02.69):
Duration: 1:58:46
Work: 1142 kJ
TSS: 75.6 (intensity factor 0.637)
Norm Power: 191
VI: 1.12
Pw:HR: -7.12%
Pa:HR: 2.92%
Distance: 32.381 mi
Elevation Gain: 869 ft
Elevation Loss: 840 ft
Grade: 0.0 % (29 ft)
Min Max Avg
Power: 0 429 170 watts
Heart Rate: 79 145 121 bpm
Cadence: 17 104 80 rpm
Speed: 0 30.5 18.6 mph
Pace 1:58 0:00 3:13 min/mi
Altitude: 20 164 63 ft
Crank Torque: 0 1021 175 lb-in

2x50, 100

2x100, 200

2x200, 400

2x300, 600(fins)

2x200(fins) only finished 200 fins.

2x5min @ just under 300W 2nd interval was a little longer

felt pretty good on the run

Today I finally managed to make it through the workout without blowing up! I did slow down on the last two 200's but I didn't feel as bad. I hope that by the end of the week I will be able to hold the pace for the entire workout.



300 w/u

4x100 as 4 strokes back 4 strokes free( it may have been 3x100) don't remember

4x50 back with 4 pullouts after every 50 on 1:10

4x100 on 1:45

4x50 breast with 4pullouts after every 50 on 1:10

4x150(pull) on 2:30

4x50 fly with 4 pullouts after every 50 (fins) on 1:10

4x200 fins on 3:15