Training Log Archive: artsosaIn the 7 days ending Aug 5, 2012:
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| Mo | Tu | We | Th | Fr | Sa | Su | |||||||||||||||
Sunday Aug 5, 2012 #
9 AM
run (long run) 1:24:00 [3] 11.15 mi (7:32 / mi) +175ft 7:25 / mi
ahr:145 max:154
long run felt pretty good, fitness is coming back.
9 PM
weights 25:00 [3]
stretching/core/stretch cords 25:00 [3]
Saturday Aug 4, 2012 #
8 AM
swim 1:20:00 [3] 2.75 mi (29:05 / mi)
swimming just getting better and better.
What a huge difference going from LCM to SCY
swam SCY today
no w/u
500 then 2x250 on 30 sec rest
400 on 6:15 then 2x200 on 3:15
300 pull on 4:15 then 2x150 on 2:15
200 IM on 3:30 then 2x100IM on ???
10 x50(x2) as 4 on :50, 3 on :45, 2 on :40 then 1 easy
10x25(x2) with fins 4 on :30, 3 on :25, 2 on :20 last one fast
4x50 kicking on back with fins and buoy.
What a huge difference going from LCM to SCY
swam SCY today
no w/u
500 then 2x250 on 30 sec rest
400 on 6:15 then 2x200 on 3:15
300 pull on 4:15 then 2x150 on 2:15
200 IM on 3:30 then 2x100IM on ???
10 x50(x2) as 4 on :50, 3 on :45, 2 on :40 then 1 easy
10x25(x2) with fins 4 on :30, 3 on :25, 2 on :20 last one fast
4x50 kicking on back with fins and buoy.
10 AM
bike (long bike) 3:11:00 [3] 57.55 mi (18.1 mph)
rode the road bike after the swim, Santiago, Silverado and Portola. Big ringed all the climbs. Watts were feeling good. I just need to lose weight. I think I may have put on a good 7lbs after IMCDA. maybe even more.
Entire workout (196 watts):
Duration: 3:11:10 (3:27:54)
Work: 2246 kJ
TSS: 184.2 (intensity factor 0.76)
Norm Power: 228
VI: 1.17
Pw:HR: n/a
Pa:HR: n/a
Distance: 57.55 mi
Min Max Avg
Power: 0 591 196 watts
Cadence: 29 244 80 rpm
Speed: 2.2 34.5 18.3 mph
Pace 1:44 26:49 3:17 min/mi
Crank Torque: 0 946 215 lb-in
Entire workout (196 watts):
Duration: 3:11:10 (3:27:54)
Work: 2246 kJ
TSS: 184.2 (intensity factor 0.76)
Norm Power: 228
VI: 1.17
Pw:HR: n/a
Pa:HR: n/a
Distance: 57.55 mi
Min Max Avg
Power: 0 591 196 watts
Cadence: 29 244 80 rpm
Speed: 2.2 34.5 18.3 mph
Pace 1:44 26:49 3:17 min/mi
Crank Torque: 0 946 215 lb-in
Friday Aug 3, 2012 #
9 AM
run (easy run) 40:00 [3] 4.5 mi (8:53 / mi)
easy run with some hill repeats, more like incline repeats.
12 PM
swim 55:00 [3] 2.3 mi (23:55 / mi)
no w/u
400 easy
4x100 descend 1-4
4x50 kick
300 pull then 3x50 pulling as easy, moderate, fast (x2)
2x50 kick w fins
6x50 with fins, as dolphin and then fast last 25, fast 25 then easy, all fast (X2)
same set as above but without fins.
400 easy
4x100 descend 1-4
4x50 kick
300 pull then 3x50 pulling as easy, moderate, fast (x2)
2x50 kick w fins
6x50 with fins, as dolphin and then fast last 25, fast 25 then easy, all fast (X2)
same set as above but without fins.
Thursday Aug 2, 2012 #
9 AM
run (speed run) 1:02:00 [5] 8.0 mi (7:45 / mi)
w/u for about 2 miles then did some accelerations then 2x5min @ 5:46 pace, 2nd one was an actual mile. Warmed down.
weights 25:00 [3]
stretching/core/stretch cords 25:00 [3]
Wednesday Aug 1, 2012 #
9 AM
bike 1:01:00 [3] 19.08 mi (18.8 mph)
bike ride with no HR monitor. warmed up and then started feeling better after about 15 to 20min. legs are coming back post race or/either post IMCDA.
12 PM
swim 1:00:00 [3] 3.5 km (17:09 / km)
Big Wednesday Swim!
I had the best swim since coming back to Nova. I not only made it through the entire workout without fading. I didn't blow up at the end when I went hard.
100 w/u
the main set was supposed to be 8x400 on 7:30 as free, pull, fins, fins & paddles and then start over. (last one was 500M)
it was done on 7min, 7min, 7:30,7:30,7:30,7:30,7min, (500M)6:40
100 c/d.
I had the best swim since coming back to Nova. I not only made it through the entire workout without fading. I didn't blow up at the end when I went hard.
100 w/u
the main set was supposed to be 8x400 on 7:30 as free, pull, fins, fins & paddles and then start over. (last one was 500M)
it was done on 7min, 7min, 7:30,7:30,7:30,7:30,7min, (500M)6:40
100 c/d.
Tuesday Jul 31, 2012 #
9 AM
bike (easy recovery bike) 1:07:00 [3] 18.0 mi (16.1 mph)
11 AM
run (easy recovery run) 1:01:00 [3] 7.0 mi (8:43 / mi)
Monday Jul 30, 2012 #
12 PM
swim 55:00 [3] 2.9 km (18:58 / km)
100 warm up and we started late as the earlier swimmers didn't finish their sets.
I swam in the Kid's lane today and he was on it with his intervals. It was a good swim workout for me.
300 swim then 300 pull
4x50 on :50, 2x100 on 1:40, 1x200 on 3:20
then 4x50 kick 2x100 fins 200 pull
4x50 kick w/fins 2x100 fins 200 fins
2x200 fins
I think that I am missing a set.
I swam in the Kid's lane today and he was on it with his intervals. It was a good swim workout for me.
300 swim then 300 pull
4x50 on :50, 2x100 on 1:40, 1x200 on 3:20
then 4x50 kick 2x100 fins 200 pull
4x50 kick w/fins 2x100 fins 200 fins
2x200 fins
I think that I am missing a set.